Triathlon Swimming – Warmup and preparation

swim warmup preparation2 - Triathlon Swimming - Warmup and preparationThis video reinforces the previous article I posted on swimming and arrhythmia which also highlighted the importance of a proper warm up in preparation for the triathlon swim as an essential aspect of ensuring your safety… Mike

With triathlon races involving a mass start, it is important to be aware of your safety when in the water. This video will tell you all you need to know about warming up for the start of a race and how you can prepare for the various different types of water conditions you can experience during a race.

Staying safe is imperative whether training or racing, so make sure you are familiar with your surroundings and know where to find help. Training with another person is strongly advised, especially when in open water such as the ocean or in a lake. Developing special skills such as skulling and gliding will not only help you should you get into trouble; they can be used during a race to make you faster and save energy.

Triathlon Swimming – Methods to improve swimming speed

I found this article particularly interesting for the information it contains on drafting, body roll and the need for developing a strong kick if you want to be amongst the top triathlon swimmers… Mike

By applying new research courtesy of fluid dynamics and supercomputers, every swimmer can swim faster

swimming training at a glance - Triathlon Swimming - Methods to improve swimming speed
The science of swimming is extremely complicated, involving the interaction of propulsive forces from the swimmer’s arms and legs and the drag caused by water. However, by applying new research courtesy of fluid dynamics and supercomputers, every swimmer can swim faster. Joe Beer explains…

Few sports are as precise as swimming. Cyclists can blame the wind, runners the terrain and team sports players the referee! Swimming, on the other hand, has exact distances and water is, well, constant. However, although ‘pure’ swimmers race in the pool and triathletes in open water (or OW as it’s referred to), the advent of long-distance swimming entering the Olympics in Beijing and fast-moving swimsuit and wetsuit technology means that many ‘constants’ in the world of swimming aren’t so constant after all.

The ‘sports ground’ for swimming (H2O!) is often quoted as being 1000 times denser than air. Trying to move efficiently through this very dense medium is not nearly as easy as other sports that take place through air. For example, top cyclists hit over 60kmh in short events on the track or in an end-of-stage sprint. Elite runners average over 30kmh for a quarter mile and over 40kmh at the end of sprints. By contrast, even the world’s best swimmers top just 8kmh (5mph)  over the 100m sprint. Yet that is still superhuman. Most fitness swimmers would fail to approach even half that speed. All that splashing around by even the most enthusiastic fitness swimmer is soon put to shame by the 12 year old who glides through the water with ease. In short, swimming is about brain not brawn, and it’s technique not triceps or trapezius size that matters.

To help ease the frustration that many people feel when trying to swim faster, this article looks at recent research papers and expert insight to glean some useful tips and tricks for swimming faster and more efficiently. In a sport where evolution of techniques, training knowledge and equipment are as meticulous as any other, there’s much to learn.

Drafting with a super computer

Computational fluid dynamics (CFD) emerged in the mid 1990s to investigate such areas as flight and propulsion in animals. These computers are loaded with page-long equations, performing millions of calculations per second to compute findings and produce models never before possible by pen and paper mathematicians. Experts keen on the science of swimming started using CFD to measure and understand better the flow around a swimmer’s body. The result has been that it’s increasingly possible to make models that can predict what is happening in the watery world that surrounds a swimmer.

A recent CFD paper presented by a group of seven experts from Portugal, although mind blowing in its mathematical methods, has produced conclusions that are both practical and written in plain English. Using complex equations, the group modelled the flow around two swimmers at varying distances from 50cm to 8m apart from one another. The flow speed was 1.6 to 2.0 metres per second, a rate that few but the fastest swimmers in water will ever approach, except maybe in a downhill water park ride!

The resulting pressure profiles of the two swimmers showed what you might expect, and maybe felt at times; that is, the lead swimmer has to work harder to deal with pressure caused by water resistance while the drafting swimmer has lower pressure to deal with(1). However, the most interesting finding is that the drag increases on the trailing swimmer as they move from 50cm behind the lead swimmer to around 5 metres. Thereafter any further increases in distance between swimmers makes no difference as both now exhibit the same drag.

As slower speeds occur in competitive swimming where drafting is allowed (eg age group triathlon with swimming speeds generally less that 1.25m per second) it may be that the effective draft zone is somewhat smaller for mere mortals and thus swimmers must stay much closer than 3 metres to get a ‘pull’ from a leading swimmer. Anecdotal perceptions from swimmers used to group and open water drafting suggest that as you move to within 2 metres of the lead swimmer’s toes, you start to feel a significant drop in drag. Data suggest getting as close as 50cm is best but up to 1.5m still results in a significant drafting effect (ie reduction in drag)(2).

The downside of this particular research was that the model used could only look at totally submerged bodies, which obviously is not a real-world scenario. It gives us some good clues, but the authors acknowledge ‘In the future we aim to evaluate active drag while the swimmer is kicking’. Other research data from the pool confirm the drafting effect. Swimmers who train in a pace line often choose to be closer than the required 5m that ‘should’ really be maintained between swimmers because they know it saves them energy. All except the lead swimmer can be on a much easier ‘set’ by close drafting.

If you draft, you go faster for the same effort or find it easier to hold a pace as your lactate (a blood marker of fatigue) levels are lower(3). In some cases it has been shown that blood lactate levels can drop by 33% if the trailing swimmer drafts correctly(4). This could result in a useful easing of mental effort or alternatively it saves some energy resources for a change of pace or higher speed effort later in the race (see figure 1 on heart rates and drafting).

swimming training drafting and heart rate - Triathlon Swimming - Methods to improve swimming speed

Some of the most recent data presented on the concept of drafting from the Netherlands reports significant reductions in drag (and thus oxygen consumption) when drafting directly behind a lead swimmer(5). Swim to the side of the lead swimmer and the benefits are smaller. Most interesting of these findings was that the front swimmer’s kick can affect the benefit that drafting swimmers gain. It’s likely that higher velocities in the turbulent ‘kicked’ water actually raise drag around the drafting athlete. Put another way, if you find yourself being drafted, upping your kicking effort can make it harder for those behind. Kicking can cause half of the drag reduction the drafter was getting to vanish!

And finally, for triathletes who swim then bike, some interesting data actually shows that by drafting in the swim, it’s possible to improve subsequent cycling efficiency. Almost 5% more efficient cycling resulted when athletes drafted a lead swimmer compared to swimming alone(6). Remember this well by reading it several times; water is very dense so let someone else push it aside for you! Of course in ‘pure’ swimming galas and meets with one swimmer per lane, deep pools and anti-wave ropes means physical drafting is not an option.

Thoughts of a swimming coach

In theory, the trunk acts as a stable base on which to pull the swimmer forward whilst also stabilising the leg kick occurring behind. However, actually knowing what goes on when the front crawl swimmer is immersed in water is far from clear. These are the thoughts of leading UK swim coach Dan Bullock:
“I have long felt that good rotation (but not excessive) and a mechanically sound leg kick will provide the stable base from which to make better use of your arm-pull. You may have read or been lectured on the importance of ‘driving from the hip’ while swimming front crawl, and how this generates more power through the stroke. I have always found this hard to implement.

After swimming recently while using a pull buoy, I could feel how my pull was weakened, which made it harder to set up my catch. In several sessions I oversee I have noticed that the stronger kickers are also the faster swimmers. Not conclusive by any means but something to think about for triathletes! If you are swimming around the 24min mark for 1500m and are looking for the breakthrough to 21mins then this is most likely where the breakthrough will come from since the arms are unlikely to get much stronger or longer!”

Should you rock and roll?

One particular technique touted by some coaches as the key to improved propulsion is that of conscious additional rolling of the hips. This rolling of the hip region occurs to varying degrees dependent on what footage you see of which swimmer in a particular event. However, it has been suggested that voluntary and intentionally exerted body roll – for the purpose of generating additional propulsive forces – seems to run the risk of reducing the ability of the trunk to provide a stable anchor for propulsive movements in the upper and lower extremities(7).

It seems then that the ‘lead with the hips’ approach is incorrect for the swimming chain of events to proceed efficiently. There are even those who suggest everyone should exaggerate the roll as their primary focus. The problem with excessive roll is its effect on the time each stroke takes to complete and the likely increase in drag. Neither is a good idea if you want to be efficient, faster, or both. Hip roll is a consequence of good propulsion and not something that needs to be excessively forced to happen in order to try aid propulsion.

Swimming involves propulsive forces generated by the hand, forearm and upper arm pulling against the water, while the legs provide additional lift and propulsion. You can get quite a lot of propulsion from the feet but using feet is energy intensive; pure swimmers can kick like a motorboat but the triathlon community must watch this lower body energy use as they still have a bike ride and run to complete!

Suitable suits

The new generation of super tight, high-tech fabric swimsuits has caused a stir, with some saying that they give an unfair advantage. These range from full-length neck to ankle suits down to legs-only versions that look like a track sprinters’ bare torso training kit, but what they have in common is that independent testing has shown they do improve performance by reducing drag on the swimmer.

In a recent study, researchers took 14 competitive swimmers and measured performance, stroke rate and distance per stroke in normal, first generation full-body and legs-only suits in a 25-metre pool(8). In addition, a flume was used to measure drag. This is a moving water version of a wind tunnel, giving pinpoint accurate water speeds. In this particular study the swimmers were dragged with a rope hooked up to a load-measuring device without any arm or leg movement. This allowed drag from the suit to be isolated.

The suits tested were ‘first generation’ suits including the Speedo Fastskin, Arena Powerskin, Tyr Aquashift, ASCI and Nike Lift. These designs focus on reducing drag losses, and thus the buoyancy of the swimmers was not affected. This is significant because the very latest generation of suits, such as the arena X-Glide, are designed not only to reduce drag around the swimmer, but also to aid buoyancy.

A quick glance at the tumbling swimming records over the past five years and the suits lining up on poolside suggests something is happening that is not just a coincidence. After all, world-class swimmers have always trained hard and peaked bang on time, to suggest otherwise is missing the point – these ‘super-suits’ are super fast!

In the study above, the six freestyle distances timed in the pool (25, 50, 100, 200, 400 and 800m) were 2 to 4% faster in a full-body suit, and around 2% faster in a legs-only suit(8). Specific flume measurements suggest a 4-6% drop in drag is the main effect of these first-generation suits. For example, in the 100m, Pieter van den Hoogenband beat the legendary Alexander Popov’s time of 48.21secs  by three-quarters of a percent, in what we now call a first-generation fast suit. Moreover, in the last 18 months the 100m-world record has dropped more than it did in the 8 years from Matt Biondi’s in the 1980s to Popov’s in the 1990s.

The 100m world record time has dropped by 6.8% over the last 80 years whereas the time taken to swim 100m has dropped 19% in the same period, 2.6% of that in the past decade (see figure 2)! Over the last 40 years, 100m running times have improved by 3% but swimming times by a massive 11%!

swimming training mens 100m records - Triathlon Swimming - Methods to improve swimming speed

However, the swimsuit options open to elite swimmers will soon be restricted. On 1 January 2010, FINA is bringing in stringent rules likely to kill off many super-suits. However, in the sphere of triathlon, where innovation is applauded, the improvement of swim technologies looks to herald faster one-piece suits for the elites swimming in non-wetsuit races and also to wetsuits themselves, which are often seen as a buoyancy aid.

Recent data using triathletes suggests that the wetsuits’ ability to improve swimming is down to propulsion efficiency through a gain in buoyancy and to drag reduction across the body(9). The use of a good fitting wetsuit, smart drafting and reasonable open water sighting skills helps to produce a fast and efficient swim time.

Summary

So there we have it. Drafting, a natural hip roll and a good swimsuit/wetsuit can all increase swim speed. More research is still needed into how to optimise all of these factors to aid swim speed and efficiency but whatever your aquatic goals, a little knowledge goes a long way to  helping smooth your path through aqua communis!

Joe Beer is a multisport coach (JBST.com) author of ‘Need to Know Triathlon’ (Harper Collins) and a successful multisport athlete in triathlons, sportives and time trials

swimming training practical implications - Triathlon Swimming - Methods to improve swimming speed

References

1. J Sport Sci Med (2008) 7:60-66
2. Med Sci Sports Exerc (2003) 35: 1176-1181
3. Eur J Appl Physiol (2000) 82: 413-417
4. Med Sci Sports Exerc (1991) 23:744-747
5. Med & Sci Sports Exerc (2008)  41:837-843
6. Med Sci Sports Exerc (2003) 35: 1612-1619
7. Swimming Research (2007) 17: 39-44.
8. Med. Sci. Sports Exerc, (2008) 40: 1149–1154
9. J Sci Med Sport (2009)12:317-22

This article was taken from the Peak Performance newsletter, the number one source of sports science, training and research. Click here to access these articles as soon as they are released to maximise your performance

Triathlon Swimming – Kicking issues

freestyle kick - Triathlon Swimming - Kicking issuesI really struggle with anything more than a two beat kick when swimming, as I have the classic “runners kick” with poor ankle flexibility. The result is that I virtually kick myself to exhaustion with next to no additional forward propulsion. This then of course adversely impacts on the rest of my freestyle stroke and only results in greatly reduced speed for all that wasted effort... Mike

The Flutter Kick – One of Swimming’s Mysteries

Legs are very powerful on land, able to move us around with quickness and grace. In the water, legs do not always work very well. This article explores how the flutter kick works, why some swimmers have very effective kicks and others do not, and how to make your kick better through specific stretching and strengthening exercises.

The amount of leg power swimmers can transfer to the water depends primarily on the forward range of motion of the foot. The farther your foot bends forward the more leg power you will be able to transfer to the water and the farther you will travel with each stroke. This is why learning how to develop a good kick is so important.

The flutter kicking movement involves alternately separating the legs and then drawing them back together. The moment the legs separate, the surface of the legs encounter drag from the water which slows the swimmer. When the legs are drawn back together, they produce a force which tends to push the swimmer forward. If the kick produces considerably more forward force than it causes drag, the kick will be propulsive.

Individual differences in foot range of motion determine how propulsive a kick is. A (poor) kick that produces little or no propulsion is of little use. A moderately propulsive (fair) kick will work well when sprinting but not as well on longer swims. A very propulsive (great) kick is worth using a lot. This swimmer will appear to flow almost effortlessly through the water when swimming.

Poor Kick: If your foot flexes to less than 90 degrees, it is necessary to bend at the knees to get the foot to an angle that will push you forward. Bending at the knees causes enough additional drag to cancel out the forward force produced by the kick. For the amount of effort kicking takes, this kick is not worth using.

Fair Kick: If your foot flexes to 90 degrees or slightly more, you will have a moderately propulsive kick. The knee must bend a little to make the kick work but it provides enough propulsion to be worthwhile using. For this swimmer, it is often necessary to keep the calf muscle contracted so the foot flexes forward far enough to produce maximum propulsion. This may result in cramping in the calf, but it lets you go faster. It works best for sprints and is less effective for longer swims.

Great Kick: If your foot flexes to significantly more than 90 degrees, very little knee bend is needed to kick. As the foot kicks against the water, the pressure from the water against the top of the foot keeps the foot flexed forward. The calf muscles need not be used. The blood flow which would have gone to the calf muscles is then free to be used in the upper body. This kick causes very little drag and generates excellent propulsion.

Foot range of motion can be increased through stretching. For each degree you gain past 90 degrees, the amount of forward force you produce with each kicking movement increases and the effort required to kick decreases. In essence, you get more propulsion for less work. The swimmer with great plantar flexion may not only go faster, he/she may not even be working quite as hard. Life is not always fair.

Ankle Stretching

Swimmers have been stretching ankles for a long time. I used to stretch mine by bending them under a couch. World record holder Jeff Rouse uses his body weight (photo #1), rolling back on his feet to stretch. Classical ballet dancers have been using simple boards with straps attached for decades to stretch feet.

There are two areas where stretching is possible: the ankle joint and the joints down farther in the foot, the tarsal-metatarsal joints. These joints are the most difficult to stretch, a limit being reached by many after a fairly small improvement. Stretching the tarsal-meta-tarsal joints allows the bottom portion of the foot to move to a better position, further improving the kick.

Stretching Exercises

Ankle joint: Soak ankles and feet in hot water (108 to 118 degrees Fahrenheit) for several minutes. Adjust the strap on a board so that it fits snugly over instep. Sit on foot and slowly slide the board away from you by straightening the leg. This will begin to stretch the joint. The more force you use to straighten the leg, the more stretching force you will put on the joint. Begin gradually, using low force. Stretch each foot for 45 seconds to one minute. Stretch every other day. Gradually, over a period of several weeks, increase the amount of time per foot, the force levels and the number of days per week.

For the first couple of weeks, you will have some tenderness on the underside of the ankle joint. After this passes, you can significantly increase stretching force and duration.

Tarsal-metatarsal stretch: Place foot in the strap attatched to a board so the strap runs over the lower portion of the foot, just above the toes. It is usually necessary to tighten the strap a little. Stretch this area the same way you stretched the ankle joint.

Once you increase ankle range of motion, your kick will change. You will kick with a straighter leg and your foot will move up and down a shorter distance but will move faster. This new kicking movement greatly increases the use of hip flexor muscles. Specific stretching and strengthening exercises are needed to help the hip flexor muscles stand up at this increased demand.

Hip flexor stretch: Place your left leg on a chair (photo #4) while supporting yourself with a hand on the chair back. To stretch, bend the right knee, allowing your body weight to press down on your right leg. As you press down, also lean your torso back. This places excellent stretching forces on the hip flexor muscles.

Move into this stretch gradually so you do not injure or pull any portions of the muscles being stretched. Hold this position 60 to 90 seconds per leg. Do both legs. Do three to four times per week.

Hip Flexor Strengthening

In the deep end of the pool, kick (with fins) in a vertical position. Warm up with a couple of minutes of easy kicking. Then, kick hard for 30 seconds followed by a 20 second rest. Keep you legs straight while kicking. This isolates the hip flexor muscles. You will feel the muscles working in the front of your pelvis. If you allow the knees to bend, the hip flexors work less and the quadriceps muscles work more. Try kicking both ways and you will notice the difference. Begin with 1 x 30- or 2 x 30-second kicking periods with rests in between. Over a period of several weeks, work up to eight to 10 periods of 30-second versicle kicking. Do this three times per week.

When will you improve? This often depends on the range of motion of your foot when you begin. Many swimmers notice some benefits within one to two weeks. If you stretch aggressively and regularly, you will improve for many weeks. The versicle kicking exercises will start to pay off in two to three weeks.

Marty Hull is a top Masters swimmer and a consultant to the Stanford University Swim Team.