General Training Principles
Barb and Wolf believe in the following principles, these principles can be applied to your own training and should be applied to all training and work you do with Aktiv Racing.
General Thoughts for Triathletes
Kick – you have to. Anyone who tells you that you don’t have to kick because you’re saving your legs for the bike and run is probably getting out of the water behind you. This person likely has nearly the same swim pace (min/100m) that they did last year and the year before,
Pull Buoy – a pull buoy does not simulate wearing a wetsuit. It should be used with a band around your ankles so that you do not do any kicking while wearing the PB, and it should only be used part-time. When doing long sets of pull you should do percentages of the set with paddles, PB, and your band, some with just PB and band, and the rest with just a band. If you can’t do pull with a band-only yet, then this is a great thing work towards,
Watch – if you are swimming open water you may wear a watch. Wear it simply for tracking duration, or for recording, post workout, your actual swim distance if using a gps device. There should be no checking stroke rate or speed; you should be swimming. If you are in the pool you should never wear a watch. If there is a pace clock on the pool deck this is the clock you use. If there is no pace clock you should place your watch on the pool edge and use it for tracking times. The only exception to this is in a very busy, big city, public pool where the risk of a five-finger-discount is severe. In this case you may wear your watch.
Pool Etiquette for all Swimmers
These rules are paramount and help ensure that multiple people, swimming at various speeds and on various pace times, can share a single lane.
If you are new to a lane, or joining a lane where people are already swimming, get in the water carefully and make sure the other swimmers are aware of your presence before you start your laps. Take some time to determine what kinds of patterns or sets the swimmers are already doing. Ask if you are not sure, but do not stop a swimmer to do so. Wait for a swimmer who as stopped to ask for advice,
Adhere to the circle pattern that is dictated by the pool instructions. Often, by default we swim counter-clockwise in the lane. If there are multiple lanes it’s prudent to alternate direction of circling in each lane as to avoid hitting hands and heads (ie. One lane swims clockwise, one lane counter clockwise, and so on),
When swimming in a circle always do your turn (any turn; open turn, flip turn, ugly turn) at the middle of the wall. Once you can see the “T” on the end of the black line on the bottom of the pool you should be cutting diagonally towards the centre of the wall for your turn. As you turn, you push off out towards the outside of the lane again to continue swimming,
At the wall, the centre is always left clear. It should be clear for swimmers to either a) do their turn, or b) touch the wall and get a time off the pace clock before moving to the side (once you get your time immediately move to a side to clear the middle). Always stay to one side or the other when stopped at the wall. Do not impede a swimmer doing a turn or stopping to get a time,
The onus is on a faster swimmer to go around a slower swimmer. This is to be done without touching or impeding the slower swimmer in any way (no touching feet to indicate a pass). If you are the slower swimmer, never stop swimming to let someone pass; simply stick to the swimming pattern. If a slower swimmer always does their turns in the middle of the wall, and never stops abruptly to let someone pass, then a faster swimmer can do a turn to one side or another of a slower swimmer to get around, or they may pass in the middle of the lane if they do not impede swimmers in the other direction,
If you are starting a new interval, do not push off at the same time someone is approaching for their turn unless you know for sure you are the faster swimmer. Wait the 1-2s to let them turn. If you have to wait 5s or more for them to do their turn they are still too far away and you should go without waiting,
Always welcome new swimmers to your lane but take the time to explain the key rules of passing onus and where to turn,
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Aktiv Racing Triathlon and Running Team: join now for 2014. Professional coaching and experience guides athletes to be successful at their first triathlon or in qualifying for Ironman Hawaii. Visit Trysport Niagara to talk to Barb or Wolf about more details.
Aktiv Race Series
Stay tuned for details on the 2014 Aktiv Racing Series. 2014 will have the 2nd annual Aktiv Open-Water Swim Race Series, the 3rd annaul Aktiv Trail Running Series, and three special events, 1. Ontario High School Open Water Swim Championships (TBD), 2. the Oktoberfest Half Marathon (October 4, 2014), and the Ugly Christmas Sweater Trail Marathon (December 20, 2014)