South Africa Race-Cation - Day 3

Feeling a bit more rested on day 3, we started the morning with an open water swim. I thought we were swimming in the Indian ocean (which would be a first for us) but it was the Atlantic. Still, the furthest south I've ever swam in the ocean.

Prior to our trip to SA, I emailed a lady that I found online who was in charge of the local masters group. She connected me with the Gordon Bay Sea Swim group on WhatsApp so that I could stay up to date with all the local swims. An older gentleman (Gordon – appropriately named 😊) said he would meet me and Karel for a swim, along with Harold – the local legend who has completed over 100 English Channel and Robin Crossing swims. The water was a little cool (upper 60’s) but with the warm sun at 8:30am, it felt prefect in our Roka wetsuits. We swam to and back from the old harbor which was ~1000 meters away. When we got there, we could stand on the sand (low tide) and regroup. Gordon was very helpful in that he would tell us where to swim as it was low tide so we could be aware of the rocky sections. I saw one jellyfish and it freaked me out but other than that, it was a nice swim. And no sharks :) Gordon and Harold were super nice and we chatted a bit after the swim by Gordon’s car (parked by the beach where we kept our stuff during the swim). After the swim we stopped by the local coffee shop “To Go” and Karel got a cappuccino, two croissants and a cinnamon roll. The bakery items were not the tastiest/freshest which was kinda disappointing. While waiting for our items, I made friends with the cats next door – Casper and Cat.

We walked back to our Airbnb and after eating some food, we headed to Elgin Valley Country Club – the Xterra SA race venue. The drive was ~25 minutes and it was beautiful. Normally I like for us to stay close to a race venue when we travel to a race but there wasn't much around the country club area and I wanted to make sure we could walk to places - Gordons Bay was the perfect location. We went up the road and over the mountain to Grabow. We passed through a town that was packed with a lot of African locals. There were many people walking along the highway to get to/from work, as well as more people needed a ride. If only there were bikes available for transportation. The ‘neighborhood’ of shacks was tough to see – and there are a lot of them throughout South Africa.

 

When we arrived to the country club, we weren’t sure where to go as the gate was closed when we arrived. We were buzzed in and met Willie – a tatted-up local who has a trail named after him. Willie told us that we needed to pay to use the trail (60 Rand = $3.39 USD) and to park just outside the gate and to use the wooden staircase to enter the trails (some of these trails are also used for Jeeps/off roading and hiking). I downloaded the 28K (18 mile) race course to my Garmin but the course was also marked with blue arrows. Karel led the way and helped me navigate through some of the tougher sections through the course. As usual for Xterra, we did a bit of climbing to start but the trails were much more flowy. It was also very sandy which was new for me. Often times it would feel like I was riding on ice as the bike would just slide through the sand (or get stuck). It was a new type of feeling (kinda like the deep mud in Molveno, Italy) but the more I did it, the more I learned that I needed to keep the weight off my front wheel and just let the bike slide. The jeep trails were still technical as they were rocky, sandy and up and down. As we went on the course, we were stunned by the beauty of this area. There was so much flora and different plants that we had never seen before. The rocks were incredible. When we made our way to the famous rock garden, I was ready to test my skills. I did pretty well navigating through the rocks (it was mostly downhill) but struggled on one steep and rocky section. Karel coached me through it and I got it the second time. Karel has been really helpful in my journey into mountain biking (which started ~13 months ago) as he will notify me of any technical or difficult sections before I get to them (and tell me what to do) or we will stop and he will walk me through which line to take or how to get through a touch section. There were a few tight switchbacks on loose sand which required a lot of balance and power so it was helpful to have Karel in front to tell me what I needed to do. I really struggled on the downhills with the curves and turns on the sand so that is an area that I know I need to continue to work on (body position). Although we got tired as the ride went on, it was the most incredible riding experience that I have ever had on a mountain bike. It was cloudy, windy and hot so we made sure to stay well hydrated with our USWE hydration packs. 

We stopped at the store on the way home to get a few more things before dinner. We both got a bit sunburnt (the sun is very strong) as we didn’t put on enough sunscreen during our ride as it was cloudy so that didn’t feel too good in the evening. We went to bed a little earlier (~10pm) as we were both pretty tired from the day.

Open water swimming: Everything you need to know

As a triathlete, you must think like an open water swimmer. But before jumping into a large body of water, there are a few ways to help you stay safe and confident.

             

Open water swimming drills for the pool 

• Incorporating sighting can help strengthen your neck muscles for the open water.
• Swimming in one lane with 3-4 people abreast can reduce anxiety when swimming in a crowd.
• Treading water to start a lap (instead of pushing off the wall) can teach you how to quickly build momentum – similar to the start of a race. 
• If you have access to a pool without lane-lines (which are used to reduce turbulence), practice swimming in a straight line without using the black line to navigate you. 
• Because an elevated heart rate can cause breathing issues during the triathlon swim, try “deck-ups.” For this drill, you will swim one or two fast laps, quickly push yourself up and out of the water, touch an object (like a wall or chair) a few feet away and then carefully jump (or slide) back into the pool while trying to control your breathing while swimming another one or two laps. 

OPEN WATER SWIMMING 101
Although the triathlon swim has specific demands requiring you to be extremely swim fit, open water swimming requires a special set of mental and physical skills – which can only be achieved by swimming in open water. o reduce your open water fears, here are a few tips:

• Address your open water fears -  In order to reduce your fears and to gain confidence, it is important to address what scares you the most about open water. Is it unpredictable water conditions; is it swimming in a group; is it not having walls or lane lines for resting; is it overthinking the creature life that is lurking beneath you? Knowing that many triathletes worry about running out of energy and "surviving" the swim, give yourself plenty of time to build fitness, strength and skills in the pool before swimming high intensity or high volume in the open water. When you approach an open water swim, take it slow. Even ten minutes of swimming around the shore can help boost confidence.
• Get stronger in the pool - Many triathletes approach triathlon swimming training as needing to complete x-distance in the pool in a certain amount of time. Sadly, rarely does this translate to better open water swimming - and many times this produces a false sense of confidence for race day. Open water swimming is a strength resistance sport. By incorporating pool toys like a snorkel, buoy, ankle strap, fins and agility paddles into your training, you can help improve your body position, strength and alignment. This will help reduce drag while becoming a more efficient swimmer. A great resource to better understand how to train in the pool in order to become a better triathlon swimmer is Gerry Rodrigues with Tower 26. 
• Get experience in the open water - Use any opportunity possible to get into the open water. Even if the nearest lake/ocean/river is an hour away from where you live, putting yourself into a large body of water once or twice a month can improve confidence and comfort in the open water for race day. Make sure your open water location is safe, check the weather in advance and always swim in the company of others.
• Stay on course - A successful open water swim is all about staying on course. Sighting and knowing your swim course is key. Use landmarks like a tall tree, a mountain peak a light post or a building to help you sight and stay on course - especially when the sun is shining in your eyes, the swim buoys are too small to see in the distance or the water is wavy. The fastest swim will result in you covering the exact distance of the swim course - and no extra. 
• Ease yourself into it - Although you may see a lot of triathletes swimming intensely fast to the first buoy, this approach is not recommended for the majority of triathletes (specifically those who are adult-onset developing swimmers). Not only will you risk a foot or leg cramp but you may experience anxiety and tightness in your chest due to a rapid rise in your heart rate and difficulty breathing. Slowly walk yourself in the water (if land start) and use the first 5-10 minutes to find a good rhythm of taking strokes and breathing. Don't worry about anyone else except for yourself.
• Warm-up on dry land - A pre-swim warm-up is extremely important yet far too many triathletes miss out on the opportunity to gradually increase the heart rate and warm-up the body for an open water swim. After taking time to adjust your swim suit, swim skin or wetsuit, along with your cap and goggles, perform a 5-10 min very easy swim warm-up, followed by a pyramid of 10,20,30,20,10 strokes fast with equal strokes following each of easy swimming. You can repeat this pyramid 2-3 times until you feel ready to start your workout (or race). By skipping a dry land warm-up, you may experience a sense of panic when you start increasing your effort (due to an elevated heart rate and rise in blood pressure) A warm-up in the water will also help reduce open water anxieties. 
• Wear a comfortable fitting wetsuit - You should be comfortable swimming in open water with and without a wetsuit. But since many races are wetsuit legl, it's important to feel comfortable swimming in your wetsuit. Since a wetsuit can feel restrictive, do not wait until race day to wear your wetsuit for the first time (or to swim in open water for the first time). When buying a wetsuit, it's recommended to purchase a reputable brand marketed to triathletes to ensure proper mobility, buoyancy and fit along without feeling restriction around your neck and shoulders. 
• Have fun - It's ok to be nervous. However, once you start swimming, your nerves should wash away. It is very important to stay calm and not to overthink. Anytime you feel anxious or feel a sense of panic, flip on your back (or rest on your buoy) and rehearse some calming mantras to reduce your worries. 

GEAR

• Goggles. Because open water swimming requires you to lift your head (often into the sun) to “sight” to see the shore, landmarks, boats or buoys, invest into a few different pairs of goggles. Goggles with wider (or curved) lenses will have increased field of vision. It may take you a few different brands/models to find the perfect pair.
• Swim cap. Because swim caps come in different sizes and types (latex or silicone), find the one that provides a secure fit while you swim. To be seen by boats and onlookers, choose a brightly colored swim cap for the open water. 
• Swim suit. Choose a competitive style swimsuit to reduce friction and drag in the water. To further decrease drag, you may consider a swim skin, which can be worn over your tri kit in a non-wetsuit legal swim.
  
  

  

  
  
• Wetsuit. If you’re swimming in cold waters, consider a wetsuit. When the water temperature is below 76.1 degrees Fahrenheit (24.5 degrees Celsius) you are allowed to wear a wetsuit during the triathlon swim. A wetsuit provides a distinct advantage over a traditional swimsuit as it offers buoyancy, compression, insulation, and speed. It’s encouraged to try on several different brands to find the one that fits your body shape. Most wetsuit companies allow returns or exchanges within 30 days of purchase. A wetsuit should be tight, but not restrictive. Keep in mind that neoprene will stretch in the water. Wetsuits come in two styles – full and sleeveless. A full sleeve wetsuit will be the most buoyant (and warmest) option whereas a sleeveless may provide more shoulder rotation and less sensation of constriction. While you may not need the top-of-the-line wetsuit, I don’t suggest the cheapest option. The average price of a quality middle-of-the-line wetsuit is between $200-600. 
• Swim buoy - Anytime you are swimming in open water, it is important that you are visible and safe. Because the open water is an unpredictable environment, there are no lane lines or bottom to "rest" on and land is not always just a few strokes away, a brightly colored swim buoy is an affordable, safe and practical way to be seen by boaters, jet skis, paddlers, surfers and other swimmers. Just strap the buoy around your waist and you now have an easy-to-access flotation object for resting. Many buoy's also serve as a dry bag for your keys and phone. 

In case you missed it, here's a recent interview with Leo Briceno. We discussed why he is so passionate about helping others learn how to safely swim in th eopen water.

TriWeek: Swimming Tips

It's National Triathlon Week!

National Triathlon Week is an initiative created by USA Triathlon to celebrate multisport and all its constituency groups. "National Triathlon Week is a celebration of not only triathletes, but all members of the multisport community, including officials, coaches, race directors, families and friends of triathletes and more."

On behalf of Triweek, I'll be sharing some information on each sport (swim, bike, run) to help you make the most of your triathlon training journey. If you are new to the sport (or thinking about training for a triathlon), I hope you find this information helpful.

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Without a doubt, a pool offers a very controlled, safe and consistent swimming environment.

Add in 1000+ athletes in the open water and you have a very different situation compared to pool swimming.

As a triathlete, you must remember that your swim training should be preparing you for open water swimming. You are not a competitive swimmer - you are a triathlete. Your race day swim will last between 10 minutes to 2 hours (depending on the distance) and when you are finished swimming, you need to have the energy to bike and run (knowing that as the race continues, you'll be experiencing more fatigue). Because of the unpredictable and uncomfortable nature of open water swimming, it's important to equip yourself with the proper technique and fitness that will help you swim efficiently and confidently on race day.  

1. Improve your body posture in the water. If you did not grow up as a swimmer, you likely struggle to "hold" yourself in the water. In other words, it takes a great amount of extra energy just to position your body in the water so that you don't sink. Unlike land sports, where gravity helps you hold your posture, in the water, you are not familiar with your body weight. Once you are in the water, you weigh about 10% of what you do on land. It’s no surprise that when you are in the water, you expend a lot of extra energy in your legs (kicking) to help you stay afloat. Because of poor body posture, there's a good chance that you are dragging yourself through the water, making swimming extremely exhausting. As an example, think about how easy it feels to swim when you have on your buoyancy shorts, a wetsuit or a pull buoy. The buoy or buoyancy garment is helping you achieve good posture in the water. But remove the added buoyancy and you lose that good posture in the water and swimming suddenly feels more difficult This has less to do with your swimming fitness and more to do with your swimming posture. 
2. Tautness - When you look at a "fast" swimmer, they are usually stiff and firm. Most triathlon swimmers are soft and floppy in the water. Tautness in your core and torso is what helps you swim more efficiently in the water, helping you conserve energy. Once you learn how to swim with a “stiff” or taut body, it will be easier to achieve good posture in the water, helping you swim faster (less drag) with less energy expended.
3. Improve your body alignment - When you swim, proper alignment helps you swim through the water with the least amount of resistance possible. Without good alignment, errors occur in your stroke. If your body is anything but aligned (ex. noodly, scissor kicking, crossing your arms over the midline of the body), you create an excessive amount of drag and you must expend more energy than needed to move through the water. It's important to avoid excessive movements that are preventing you from staying in a straight line. 

TRIATHLON POOL TOOLS

As it relates to your swimming fitness and technique, the greatest benefit you'll receive is through the use of pool tools. Many newbie triathletes try to master perfect swim technique, similar to a competitive pool swimmer. However, gliding, rolling and a slow arm cadence will not help you in the open water. 

Swimming tools are not crutches (or cheating). Every tool has a purpose and each tool is designed to help you improve your body position, tautness and alignment in the water for more efficient open water, triathlon specific swimming. I've been swimming competitively for over 20 years and I use the same pool tools as Karel, who has only been swimming since 2012.

Whereas you may not feel the benefit of using the pool tool immediately, the goal of using the tool is to help you swim better without the tool. In open water, you have no walls to rest on, no black line to follow and you have to navigate yourself through waves, chop and current, as well as hundreds of other swimming bodies. Your pool tools will help you become a better triathlon swimmer. 

• Ankle strap - The ankle strap/band/lock is an effective method to force you to be “taut” in the water. By eliminating the use of your legs, requiring you to keep a more taught/stiff body with your core, you are forced to use your upper body to move you through the water without the use of your lower body. If you have poor body position in the water and struggle to keep a taut body position, you will likely find it impossible (and exhausting) to swim with the strap as you feel like your feet are dragging on the pool bottom. With time, by using the ankle strap (and a small buoy or buoyancy shorts for a helpful lift), your body position and tautness will improve.  The ankle strap will also minimize excessive hip rotation. A higher cadence and stronger catch will also increase your propulsion through the water – which is the most efficient way to swim as a triathlete (propulsion should not come from kicking!). 
• Pull buoy - To help with your body position, a pull buoy is a tool, not a crutch. Therefore, anytime you swim with the buoy, you want to feel how the buoy is lifting your body in the water. As you swim with the buoy, you’ll find it easier to keep your head, hips and feet in a straight line and your legs and hips will not swing from side to side with every stroke. The buoy is also a tool to "rest" your legs while requiring you to use more of your upper body (which is what you need for more efficient open water swimming).  Let the buoy be an aid to developing better form in the pool and don’t hesitate to use the buoy when you feel tired in the water, when form suffers. Keep the buoy between your thighs. Another way to give your body a lift without restricting your legs is through buoyancy shorts. 
• Snorkel – A snorkel is a training tool that helps you focus on technique without the disruption of moving your head. The snorkel also allows you to focus on all of the components of your stroke without needing to turn your head to breath. Many stroke flaws, like scissor kicking, crossing your hands in front of the body and swinging hips occur when you turn your head to breath. The snorkel allows you to correct specific flaws while also building fitness in the water.  I suggest to use a nose clip if you feel like you are suffocating with just the snorkel. If you normally do flip turns, you can do an open turn with the snorkel, if needed. 
• Paddles – Paddles offer a strength component to swimming. They should not be viewed as a way to swim faster. You want to think of the paddle as an extension of your forearm position. We have our athletes use three different types of paddles for each provides a different tool for the job to help with your arm mechanics and catch.  For example, the FINIS agility paddles do not have a strap, which forces you to have a palm positive hand position to correct incorrect technique when your hand enters the water and pulls through the stroke. Paddles should be small (the size of your hand) and should be used wisely as poor form with a paddle can cause shoulder issues. 
• Fins – Sure, you may feel super fast with fins but when used properly, they are designed to help you with fluency. Fins help you move through the water with a rhythm, providing less work for your lower body as you focus on your upper body mechanics.  Do not overkick when using fins. And to avoid cramping, you need to kick from your hips and not from your knees, feet or calves. Think of the fins as an extension of your legs, with the kick coming from your hips. Fins will also help you work on ankle flexibility. Fins can help you learn how to drive your kick from your hips and not from the knee. Fins are also helpful when performing drills (ex. single arm drills).  Kicking is important but it doesn’t propel you forward as an open water swimmer/triathlete. Save your legs for the land! If you cramp with fins, this may be a sign that you tense your calf or feet muscles when you kick. Also if you run before you swim, you are more likely to cramp. Make sure to warm-up your ankles and feet before you swim and be sure to relax your feet, calves and legs when you kick lightly in the water.  

Triathlon swimming take-away tips: 

• Swim frequently (3-5 times per week) and consistently throughout the entire year. Stay accountable to your swim training. 
• Be patient. Swimming is a technique driven sport. It's takes a lot of practice. 
• When you are tired from running and biking, you'll feel it the most in the pool. Don't get frustrated when you form feels off. 
• Incorporate swim "bricks" where you swim and run or swim and then bike to get yourself use to transferring from the horizontal swim position to being more upright. 
• Make every swim workout purposeful - with a specific warm-up, pre-set and main set to get the most out of your time in the pool. Avoid non-stop, continuous swimming "workouts" as you'll only teach yourself how to swim with poor form due to fatigue. 
• Stay present, focused and dedicated to each swim session. You need a clear pathway so you know where you are going with your swim training.
• Your swim training should first focus on your body position. Next comes the strength/propulsion component. Then comes specificity to prepare you mentally and physically for the open water. Focus less on gaining speed or trying to achieve a certain distance for each swim but instead, focus on swimming efficiently and effectively so that you can become swimfit for the open water. 

SIPE and Triathlon Swimming - what you need to know

A year ago, we experienced something incredibly scary as we had a coached athlete suffer from SIPE (Swimming induced pulmonary edema) during the swim portion of IM 70.3 St. George. Thankfully, he survived. Other triathletes, sadly, have not been so lucky. He is an experienced and fit triathlete so this was a big shock for us all. The water temp was in the low 60's and he was wearing a wetsuit. He didn't have a warm-up in the water. After entering the water, he started out with his effort and quickly felt tightness in his chest. He mentioned he felt a similar tightness (but not as severe) on the day before the race during a pre-race practice swim. He started to cough severely and noticed pink phlegm coming from his cough - he was able to get to a kayak to rest. He tried to swim to the next kayak but was getting weaker. He finally exited the water and went to medical. The med tent didn't take his BP after the event but he later followed up with his doctor. All was ok with his heart but we learned a few things from this.

"While the exact pathophysiology of SIPE remains uncertain, it is believed to be related to exertion, immersion in cold water, and overhydration. The body's normal response to exercise is to increase cardiac output to meet the increased oxygen demand. Although an increased cardiac output is known to cause pulmonary edema in racehorses, this increase is rarely enough to produce such an effect in humans. Cold-water immersion is instrumental in this process because the peripheral vasculature constricts to divert blood away from the extremities in an effort to maintain the core body temperature. This results in a central pooling of blood, leading to an increased preload, increased pulmonary artery pressure, and an increased cardiac output. The vasoconstriction also causes an increase in afterload, which leads to an increase in pulmonary vasculature resistance. The increased cardiac output from exertional activities coupled with an increased preload and afterload from immersion appear to be sufficient to rupture the pulmonary capillary membranes, thus resulting in pulmonary edema. In several documented cases of SIPE, it has been noted that the patients consumed anywhere from two to four liters of water in the hours leading up to their swim in an effort to remain well hydrated. It is believed that this degree of hydration led to a fluid overload that contributed to the onset of pulmonary edema by increasing the pulmonary capillary pressure. Patients may present with symptoms, such as cough, dyspnea, hemoptysis, tachypnea, and confusion with hypoxia, after exertional cold water activity such as swimming and scuba diving."

First off, triathletes need to take the swim portion seriously. This includes race day tactics and swim training preparation. Far too many triathletes don't train appropriately (or enough) to be prepared for the open water. For most developing triathlon swimmers, you need to learn how to swim at different intensities in the (with proper open water techniques), have more practice in the open water, know your abilities when you start the swim portion of the race and understand the demands of your swim course (ex. waves, currents, etc.).

We need every triathlon to offer a practice swim on the morning of the race. Not only does this provide a sport-specific warm-up but it gives athlete time to acclimate to the water and to adjust swim gear to the right fit/comfort. But to be honest, even when a practice swim is allowed, most triathletes don't take advantage of this practice swim because they don't want to be wet or they want to save their energy for the actual race. At IM 70.3 FL, there is a pool at the race venue. This year, I would guess there were no more than 50 total triathletes in that pool in the 90 minutes that the pool was open before the start of the race. You want to prepare your heart for the effort of the swim before you actually start swimming. 

I am strongly against the use of "boosters" before a race - caffeine, energy drinks, etc. There is so much anxiety and stress from swimming alone and the added stress on the heart is not worth it. Triathletes need to create a go-to warm-up strategy before the race - something that is familiar and well-practiced. This can help ease nerves and reduce anxiety. 
There's so much emphasis on sodium before a race that many athletes are overdoing it on pre-load and salt pills in an attempt to off-set the effects of dehydration. However, a hyper-hydration style beverage (or pills) may predispose an athlete to SIPE due to the potential of retaining excessive fluid. This will be worse if an athlete already has high blood pressure. SIPE is connected to a quick increase in blood pressure.  

Although a wetsuit can be to blame, many triathletes feel more comfortable swimming in a wetsuit due to the buoyancy. However, triathletes need to practice in the wetsuit (at race intensities) to ensure it's the right fit (and race intensities are realistic). Gerry Rodrigues did a great discussion on his Tower 26 podcast on finding the right wetsuit. 

Things to consider: 

• Many athletes go into races overly hydrated - an increase in body fluid is not a good thing. 
• Abrupt cold water exposure and/or compression of the wetsuit can push fluids to the core. I advise athletes to use a bottle of water to pour down the wetsuit and try to get wet before the race so the water is not a shock to the body when you can't warm-up in the water. 
• Athletes who already have high BP can experience a further increase in BP at the race start - causing fluid in the lungs (similar to flash pulmonary edema). 
• Interestingly, even though research has shown cardiac issues among elite athletes, I will generalize and say that swimming related deaths appear more common in the less experienced and in males. Instead of making assumptions of the risk of death in the triathlon swim, it would be beneficial if we could better understand more about the background of the athlete who passed away. For example, did this person have a preexisting heart condition, was she/he wearing a wetsuit for the first time, is she/he on any medications/drugs, what was the nutrition like on race day morning, was she/he stressed before the race, what type of training did she/he do on race week, etc.? This additional information may help us further prevent or reduce the risk of future triathlon swimming deaths. 

What can we do to reduce the risk:

• Start slow in the water - give yourself time to warm-up and get breathing under control before taking your first stroke. 
• No more than 30 ounce water on race morning.
• Get a medical exam (as comprehensive as possible) before a race (or before training for a race). 
• Fuel and hydrate appropriately - don't restrict, don't overdo it either. 
• Take training and racing very seriously. Long distance triathlon should not be seen as the new "marathon" but as an extreme endurance event that comes with great risk. 
• Choose races appropriately - consider the water temperature, water environment (ex. chop, current, etc.) and how you will prepare for your open water swim (can you do practice swims in similar conditions)?
• Test out your wetsuit several times in advance - in the pool and open water. 
• Take your health (and swimming ability) seriously. 

Additional reading:SIPE
Triathlon swim deaths
Management
Diagnosis review
Risk factors

Trimarni Greenville camp - Day 3 recap

As much as our campers love the entire 4-day camp experience, after day 2, our campers tend to move a little slower, talk a little less and take a bit longer to warm-up. But that's ok - it's all part of the overloading process and it's much easier to suffer with friend/teammates. 

We knew that our campers would be moving slow after the last two days of camp and Karel and I wanted to change up the scenery so that our campers did have to go into day 3 workouts with a "just get through it" mindset. 

We are big proponents of changing up the scenery in our own training, especially when it comes to the final push before an endurance race. When training on the same roads all the time, we often need a mental boost to help keep us entertained to get out the door and to have quality workouts. It's no fun to just check off workouts to get them done so a new place to train can often be a welcomed reboot for the system. 

Just an hour drive away from the lodge, we knew that Lake Jocassee would be the perfect venue for day 3 of our camp. We planned a morning full of swimming and running, followed by a picnic at the lake. Talk about a great way to train and recover!

We divided into two groups with my friend Tricia (SAG support) leading one swim group and I lead the other swim group. We divided up into similar swim abilities for 2 x 15 min out and back segments, swimming parallel to the shore and toward the mountains. 

I was very grateful to a friend (Meredith) for letting me borrow her Safe Swimmer Float. Karel and I will be ordering ours soon as I highly recommend that swimmers who swim in open water (ex. lakes/rivers/oceans) use the swimmer float. Even for experienced swimmers, it is nice to have an orange target for a boat so you are seen but also it is really beneficial for other swimmers to use for spotting and it can be good for resting in the open water. 

After the first out and back, we picked up the pace with a few harder segments followed by easy segments for the next 15 minutes and then steady back to shore. 

It's not that often that triathletes can swim an hour without resting on a wall so this was one beneficial swim for everyone. 

Great picture Elizabeth! Love the water at Lake Jocassee!

Trimarni photographer Taylor and Trimarni athlete Jim checking out the views. 

Since we asked our campers to swim in normal triathlon attire, it was a quick transition before we started a dynamic warm-up before the long run. 

Trimarni camp took over the picnic area - triathletes do not pack light!

Thanks to Clif Bar and Veronica's Health Crunch - our campers were well fueled and energized throughout camp. 

Our campers loved the new energy food packets from Clif Bar, especially the banana mango with coconut. So refreshing!! 

We made sure to spend a little time warming up as we had a long run planned for our campers on very challenging terrain. Did we mention that Lake Jocassee is hilly....like 500 feet of climbing for every 30 minutes of running, hilly?

Like what goes up.....

Keeps going up!!!!

We gave our campers the option of doing 3 x 30 min (out and back 15 minutes) for half IM athletes or 4 x 30 min (out and back 15 minutes) for Ironman athletes.
Either 90 minutes or 2 hours of running with walk breaks as needed within each loop (we suggested every mile). It was cloudy and on the cooler side compared to our long ride the day prior but we still required all athletes to carry hydration for 30 minutes of running and adequate calories and to stop to refill bottles every 30 minutes. 

We asked our campers to run by feel - very conversational pace but the last segment should be the strongest - with the last 5-15 minutes as a "best" effort. This required our campers to hold back and to not obsess about pace (which is easy to do when you are accumulating around 2000 feet of elevation gain in a 2 hour run!)

I ran with Trimarni athletes Joe and Adam who are training for IM Lake Placid so it was nice to give them some tips and suggestions as we were running. Plus - they really kept the run entertaining.

Karel provide course "support" on his mountain bike

Justine and Kate looking strong!

Jim and Elizabeth are refueling thanks to Mother Earth. 

There are some things that Karel and I can not plan for at our camps. We love seeing how friendships are made throughout camps, how every camper brings out something good in another camper and how fitness improves after camp.
What Karel and I witnessed on day 3 of camp was incredibly amazing. As Joe, Adam and I were finishing the last 15 minutes of our run, we didn't see anyone else out running. We assumed everyone was done for the day since we had all started at the same time. But as we were running back to finish our last segment, we saw the rest of the campers still running. It was so awesome to see that not one camper gave up during the long run on day 3.

Everyone gave a best effort at the end and Karel was there on his bike cheering for each camper to dig super deep. It was really incredible and I think we will carry that special moment of determination by our campers to our upcoming races. 

After the run it was time for a recovery soak in the lake. Oh it felt SO good to rest the legs. 

After we relaxed, it was time to eat!! 

We had chips, delicious homemade bread from Trimarni athlete Sara Ran Away with the Spoon, pretzels, deli meat, cheese, watermelon, oranges, apples, water and orange juice.
Everyone started with a recovery drink (thanks to Clif bar) and then it was time to enjoy some real food!

My mom came with Campy a bit before we finished the run and he enjoyed a bit of relaxing at the lake in his comfy chair in the shade. 

Around early afternoon, as the clouds began to get a bit darker, we all cleaned up and headed back home. What a great day 3!!!

Around 6pm, we all enjoyed a delicious dinner from SideWall Pizza and a nutrient filled salad at the lodge and it was nice to relax with our campers over dinner, before our last day of camp. 

Yum...pizza!!!!!

In case you couldn't guess, pizza is a Trimarni camp must-have meal!!

Thanks Elizabeth for this shot. Even Campy enjoyed winding down in the evening with the campers. 

We just love how friendships are made at camp - Trimarni athlete Jim and Taryn talking after dinner. 

And of course, there are lots of laughs and inside jokes at Trimarni camp. 

It was early to bed for our campers (and Trimarni camp doggies) before day 4 of camp.

One more day to make memories, to push hard and to discover new capabilities! 

Stay tuned for my last recap of the Trimarni Greenville camp!
Thanks again to Elizabeth and Taylor for all of the amazing pictures!!

Race Report - 2.5 mile open water swim

Hammerhead Ocean Marathon Race Report

4:20am - wake up. 

Well, it was supposed to be 4:30am but two furry cats decided it was breakfast time. 

Karel and Campy "slept in" til 5am and after I had coffee and a pre race snack of shredded wheat cereal + small banana w/ PB and cinnamon + tall glass of water, I was out the door around 5:10am to head to Jacksonville Beach. 

My open water swim race morning started with a 6.5 mile run. Close enough to the ocean to hear the waves yet dark enough to zone out and focus on my form. I couldn't help but think how lucky I am to have a body that loves to do what I make it do every day. MOVE. 

All sweaty and ready to cool off, I met Karel at the lifeguard station/packet pickup at 7am and he had our packets/chips all ready for the event. 

Karel and I grabbed our stuff from our cars across the street and killed some time chatting with our tri friends that we hadn't seen in a few weeks due to our trip to Placid and other things in our life keeping us busy. 

At 7:30am, the 2.5 mile swimmers boarded a bus and the 1.5 mile swimmers boarded a separate bus. This race is very well organized by our Hammerhead Tri club president Susan Wallis who does a phenomenal job raising money for all types of charities and organizations. Today's race entry fees were give to the Lifeguard station to keep our beach safe. 

Karel and I sat in the back of the bus but Karel decided he was too cool to sit with his wife so he sat with his buddies and they talked "guy" stuff for 2.5 miles down the road. Not to worry - I was enjoying my window seat on our yellow school bus, excited for the opportunity to swim 2.5 miles in the ocean in prep for Kona in 8 weeks. 

After we arrived to the start of the race, I knew from experience with this race that it would be a long swim. The water was semi-calm, although a slight current not in our favor. The sky was cloudy with a rain shower in the near future. There was a great turn out so plenty of company for 2.5 miles. But a point to point swim with only 1 buoy in the middle makes for a very long swim and lots of thoughts of "where in the heck am I in the ocean?"

After the race was started, I hit the start button on my Garmin 910XT and casually entered the water as to not get caught up with the crazy start of the race. We made a left turn around a small burnout to start our straight shot swim 2.5 miles away. 

I felt very good in the water and my watched beeped every 440 yards and I found that the first 30 minutes flew by. I was careful to just swim steady so that I wouldn't exhaust myself for the back half of the race.

I didn't find many people around me which worried me that I was off course. I spotted frequently just to check where I was going and at one point, my friend Don P. was near me and he stopped to de-fog his goggles and I asked "are we are course?" and just kept swimming. I think just knowing someone else was around me felt comforting. 

By the way, how is it that in all of the ocean, you can one minute be surrounded by hands and legs within an inch from your face and then the next minute you are all alone in the big blue sea. 

Nearing 40 minutes by looking at my watch, I checked my pace and I was rather pleased. 1:34 per 100 yards. Never able to really feel a good catch in the ocean water, I felt like I was channeling my inner college swimmer arms and really swimming strong. I was constantly thinking about my hand entry, smooth kick and hip roll. I guess with over an hour of swimming, I had to think about something to pass the time. 

Around 50 minutes, I kept trying to look for that  last buoy. I had passed the big red buoy letting me know I was passing the 1.5 starting point but that last little buoy was no where to be seen. 

Rather than feeling frustrated (I figured Karel would have plenty of that), I figured the buoy has to come sometime so long as I keep on swimming.

So, my inner nemo came out and I started to pick up the pace. I saw a few lifeguards on their kayak's and paddle boarders so I figured I was on course but no one was around me. Finally, after several rounds of swimming,spotting, swimming, spotting, I found it!! That little orange buoy was there....yet still so far away.

But, at least I knew I was getting somewhere. Unfortunately, somewhere wasn't coming very quickly.

I looked at my watch again around an hour, I knew I had to be getting closer. With 4200 yards for 2.4 miles (Ironman swim) and my swim likely on and off course, I checked with over 3500 yards or so and figured I was on the home stretch.  

Finally!! That orange buoy was here!! I was so happy to be so close to a buoy that I sprinted around it all by myself and sprinted to the shore. 

I swam until my arms hit the sand and stood up, only to fall back down after a few steps thanks to a shallow part followed by a deep part. Ok, back up again and I ran to the finish line crossing in 1:11:03. 

Here are my splits from my Garmin: 

(for every 440 yards)

6:47 (1:32 per 100 yards)
6:41 (1:31 pace)

7:11 (1:38 pace)

6:53 (1:33 pace)
7:03 (1:36)
6:24 (1:27)
6:45 (1:32)
6:59 (1:35)
6:53 (1:34)
6:16 (1:25)
2:55 (last 204 yards, 1:25 pace)

1st age group (30-34)
4th overall female
21st overall

(Love my new Oakley Women swim suit that I wore under my speed suit)

As for Karel's swim....a big improvement from last year and considering that he just learned to swim last May, I am still so amazed with how hard he works and the progress he makes. He gets frustrated at times that he can't just go faster like he does with cycling and running (push harder, go faster) but he always has a great spirit with his swimming.

When Karel finished the swim today in 1:25, he came up to me and our group of friends to let us know that we shouldn't be worried that he took so long. He decided to visit his parents in Czech to get some cookies and that is why he took so long :) 

One of my favorite parts of life is working hard. I love the feeling of putting in the work and then getting a payoff down the road. I love the idea of having no idea when the payoff will come or what it will feel like when it all comes together. Even though I have been swimming competitively in some way for over 20 years, I love being able to work hard as a triathlete. Learning how to swim strong as I balance bike and run training. For Karel, it's a work in progress but he is not even close to giving up as he is really hooked with his new triathlon lifestyle and he is 100% motivated and excited to see where his body will take him over the next few years. 

Regardless of how the day turns out when you train or race, always appreciate what your body allows you to do and most importantly, have fun. There are many choices in life and there is something beautiful in using a body that was designed to move. 

Yay! - another picture of Campy sleeping. What a precious furry ball of cuteness. 

Ironman Lake Placid RR: 2.4 mile swim

2.4 mile swim

Back in Feb 2013, I traveled to Utah with Oakley Women for a product testing trip on the beautiful snowy mountains at Snowbird resort. 

As a swimmer all my life, I would consider myself more of a fish than a snow bunny but I am all about trying new things. I have had the opportunity to snowboard several times in my life and I always love the challenge of strapping in my feet and gliding down a mountain. But if I were to race in snowboarding, I wouldn't do very well and probably would be too scared to start. I could probably improve my skills if I snowboarded more often, worked with an experienced instructor and developed a passion for snow more than water, but I will be honest and say that I am not a great snowboarder and I am just happy with my ability to have fun and get down a mountain in one piece (although sometimes with a sore butt afterwards). 

In life, we have many opportunities to step outside of our comfort zone but like most people, we often get really comfortable in our comfort zone. Sometimes we have no choice but to step outside of our normal but I am sure that most would agree that doing something that you don't normally do is not the best feeling in the world....at least when you do it for the first time and aren't very good at it. 

As most people know, my husband Karel decided to move from Cat 1 cyclist to triathlete this past June (2012). 

Karel loves to push like most competitive athletes and for him, running came naturally. Suffering in cycling races transferred really well to running....push hard and suffer and run faster. 

But for Karel, he was often very frustrated by swimming. He found it so discouraging that he couldn't just push in the water. He could push on the bike, push on the run but in the water, pushing meant gasping for air, feeling like he was getting no where in the water and experiencing extreme fatigue. 

Even if something is hard, uncomfortable, scary or new, the most important thing is that you recognize that everything that you are feeling is normal. For if you only did things in life that were easy, simple and effortless, you likely wouldn't get anywhere in life. You have likely achieved things in life because you were willing to step beyond what is comfortable and embrace something that is not easy. But the defining point is knowing that you are not going to give up until you get to where you want to be. Perhaps you can't define where it is that you want to be and when but the most important thing is making sure that you are having fun along the way and seeing yourself grow. You are moving forward for you and for no one else. If you don't like something at first, don't give up. But you have to have the right motivation, passion and commitment ensure that you are doing things for the right reason. 

Every athlete has a a weakness. You can't be good at everything if you want to get better at what you do. There is always a way and reason to be better than you were yesterday but you have to really want it and the work that comes when you get there. 

I don't think I'm ever going to race in a snowboarding event but I know that I will never stop the opportunity to snowboard. I will always be a little scared but I will figure out a way to get to the bottom and get back up again when I fall. For now, I will continue to work hard for my triathlon goals and enjoy every journey that my body and mind gives to me during training and racing. I am willing to be patient as I better understand endurance triathlons and the skills required to race strong and consistent and I will always be sure to have fun along the way. 

source

Once I entered the water, I felt good. I felt comfortable, smooth and confident. This was my comfort zone and I knew what I wanted......

1:07, 1:06, 1:04, 1:02, 1:08....I've been chasing that 1 hour swim time for 2.4 miles for the past 8 years. It's something that drives me to push in the pool, even though I have been pushing in the water since I started swimming around the age of 11. I love dreaming big and having goals helps me jump out of bed, get out the door and see what I am capable of achieving for the day. 

As I made my way to the outside of the crowd of swimmers in Mirror Lake, I found myself with clean water. Knowing that the cable running under the water (visible to the eye) is directing the fastest swimmers (all trying to swim like Andy Potts) on a straight course, I was still spotting the 1-9 numbered buoys ahead of me but really focusing on my catch in the water.

As I neared buoy #4, I felt good. My plan for the two loop swim was to swim the first loop feeling "good". I never wanted to feel exhausted in the first loop and depending on my perceived effort in relation to my time after 1.2 miles, I would decide if I could take a risk or two in loop two. Realizing that swimming is a strength of mine, I always give myself the opportunity to deviate from my race day plan just a tiny bit if I am feeling good in the water. There's something about chasing a time that excites me and at the end of the day, I am 100% responsible for my actions when I race. I can blame nobody but myself and I am willing for the consequences if I let my ego + dreams get the best to me. But then again, how do I ever know if my thoughts will fail me if I don't give things a risky try. 

I was very tempted to look at my Garmin 910XT (outside of my wetsuit) before the right hand turn at buoy #9 but I didn't. I saved that surprise for when I made a slight turn to the right on this very narrow out and back rectangle loop. I took a look at my watch as I started heading back to the start/finish and it said something around 14 minutes. I am pretty sure I smiled in the water not only because I was really excited about my 6th Ironman in Lake Placid (especially since I went from extremely nervous to very calm and relaxed) but I felt like this was the day I could release my inner nemo. 

As I swam back to shore I was careful to not go too hard. The water was smooth and I continued to stay to the outside of the buoys to get cleaner water. I still wanted to draft off other swimmers but I was careful to not get too close to the cable under water as I knew that battling flying arms would only get me out of my rhythm with my stroke. 

The buoys were going by really quickly and all I could remember was the breakthrough big swim set I did in prep for the IM, alongside putting all those individual workouts together for this one very special day. #4, #5, #6....the first loop was almost complete and as I spotted ahead of me, I could see spectators and the dock. #7, #8....I was so tempted to look at my watch and I gave myself permission after #9.....

But I resisted. Just stay steady, I kept thinking to myself. 

I made my way out of the water and ran onto the shore as I cleared my goggles with my fingers. It felt really great to stand up and get some air into my lungs and when I saw 29 minutes on my watch, I got super excited. So excited that I sprinted through the start banner and dove into the water for my 2nd loop. 

Did I really just swim 1.2 miles in 29 minutes and I made it feel easy? 

The 2nd loop was a bit more congested compared to the first due to the seeded start but I didn't let it get to me because I knew I could still have a good swim to start my journey of 140.6 miles. As much as I wanted to pick up the pace, I kept reminding myself that this was a very long day and I can't win anything in the swim. 

I found several pink caps around me which was comforting knowing that I was swimming strong and around similar fitness abilities. As I neared buoy #9, I couldn't believe that I was making my last two right hand turns to finish my 6th IM swim!

I looked at my watch again and I think it was around 46 minutes. I was starting to battle swimmers who were on their first lap but I didn't get frustrated. I coach newbie triathletes, my hubby is competing in his first tri and I know I was not always a great cyclist when I started. We must always respect those who are learning new skills for we have all been there, done that in some way or another.

As I found a few open patches, I looked at my watch one last time. I can't remember what buoy I was at but my watch said 56 minutes. I didn't get frustrated but instead, I gave myself permission to go for it. I picked up the pace, careful to not waste any energy in my legs that I needed for 112 miles of cycling and 26.2 miles of running but I found myself catching the water a little stronger and really focusing on getting to where I wanted to be...as fast as possible.

I started swimming toward the shore and I tried to stand up when I saw others standing....ok, 5 feet tall Marni has a ways to go. I kept on swimming and looked at my watch as I tried to stand again.

1 hour. 

YIPPEE!! But of course, there was a few steps to the arch to stop my timing chip and my final time read 1:01:02. 

Oh well. I'll take it as I felt amazing and I was super excited to get on my bike and anxiously await Karel zooming past me somewhere on the bike to tell him about my swim and to hear about his swim. 

As I ran toward the strippers, I took my arm sleeve over my Garmin and then unzipped my wetsuit and removed the sleeves and pulled it down to my waist. I had my Trimarni kit (cycling shorts and zipper jersey), HR monitor and CEP calf sleeves under my wetsuit and slathered in body glide spray and my timer chip on my ankle (with a safety pin to secure), my body marked body was revealed as I laid on the ground with my feet up for the strippers to pull off my wetsuit. 

I said thank you to the volunteers and ran down a long carpeted chute to the transition area.....it didn't seem very long because the spectators were lined along the chute and cheering loudly for all of us swimmers. 

I noticed that many people had rain coats on and all of a sudden it occurred to me that it was raining! Oh boy, this is going to be an interesting start to the race....just stay calm and focused. 

I ran toward the transition bags and grabbed my T1 bag w/ my cycling gear. 

-helmet (not aero helmet but my regular training helmet which I love)

-Oakley Commit sunglasses

-Pill container (back up pills, electrolytes, endurance aminos, tums)
-Pill packets (electrolytes and aminos) in a baggie
-Gel flask (300 calories of Hammer heed espresso)

-Socks

-Cycling shoes

As I ran to the transition area, there were a few women in the tent (age groupers and pros) and two volunteers dumped out my bag which included separate large zip lock bags for my gear items. As usual, the volunteers were amazing and as I put on  my socks and shoes, one volunteer put my nutrition in my pockets (gel flask in right pocket and pills in left - I asked her to do this and she did it perfectly) and the other put my helmet on my head. Done! What a quick transition and it was exactly as I had visualized. 

I said thank you and ran out of the tent to the end of the transition area and to my bike. 

Transition time: 4:36

A volunteer handed me my bike, I said thank you and powered my Garmin 500 (turned it on) and ran toward the mount line.

I couldn't believe that I was mounting my bike with two professional women around me but I bottled in those thoughts as I felt like this day was going so great....I hadn't even raced more than 2.4 miles and with 112+ 26.2 miles to go, I really didn't want the day to end. As I always say, all that training just for a one day event.

My bike was wet but that was fine. Karel put great bar tape on my bike which made me feel good considering the technical descends and turns heading out of transition. 

And before I knew it, I was on my bike and excited to see if all that bike training, sitting on Karel's wheel, had paid off......

112 miles...here I come!

A little about Karel's race, he felt really good and had no major issues in the first loop. He found the 2nd loop to be a bit busy for him but he stayed calm. Karel said his biggest mistake was having trouble getting off his wetsuit, especially the arms over his Garmin. He said he was really frustrated by the wetsuit but he was able to move on quickly and remind himself that his major goal during the swim was to just swim efficient so he could get on the bike and have 5+ hours to be in his comfort zone. Karel's transition was 6:59 due to the added time from the strippers and him struggling with his wetsuit so although a rookie mistake, Karel still had a great swim considering that he just learned to train for swimming just 13 months ago.

Karel ended up swimming 1:10.20 which I find so funny considering that I swam 1:01.02!! Crazy to just move around the numbers and we swam the same time!!

Here is a great video of the swim start that I found on the internet:

IM Lake Placid swim thoughts and video

Overcoming open water swimming fears: TIPS

A few pictures taken by my official photographer (Dad) at the 2011 Ironman World Championships in Kona, Hawaii. 

A few weeks ago I was approached by Caitlin from Healthy Tipping Point (via Erin D from Twitter) who was looking for a triathlon coach for her very first half Ironman. Gotta love social media for connecting passionate athletes who share similar lifestyles. I'm excited that another coach-athlete relationship was born!

Since I am filled with one-on-one coaching athletes for the year due to the time it takes to review training files, modify workouts on Training Peaks and get my athletes race ready with race/nutrition plans, Caitlin is using one of my pre-built 12-week Half Ironman plans (a new service that I have not yet promoted via my website) where I can help her with determining training zones and providing feedback on a monthly basis, along with tips along the way.

In exchange, Caitlin is using her social media outlets to provide information to other newbie athletes in all areas of her prep as she gears up for Ironman 70.3 Miami. I absolutely love helping newbie athletes learn the proper skills, nutrition and tips training for a triathlon or running event so I am so excited for the next few months to share several of my tips from nutrition to training (and everything in between).

Caitlin had several athletes recently ask her about open water swimming so she sent along some questions to me for me to answer and viola! She put together a fabulous blog post with my responses and a few great pictures to inspire us all.

OWS (Open Water Swimming) can be a combination of mental fears as well as physically being unable to swim efficiently in open water. It’s important to recognize that the only way to be a better OWS swimmer is to practice and to address both strengths and weaknesses.

To read more, check out the entire blog post and feel free to email me or leave a comment on Caitlin's blog for future blog posts.
Ask the tri coach: overcoming open water fears

How to race a triathlon....swim efficiently, pace yourself on the bike and run smart to your finish line!