I was taken by surprise when I was told that the IRONMAN New Zealand triathlon swim start would be a mass start. It is one of the last remaining mass swim starts on the IRONMAN Calendar, so was under the assumption that New Zealand would have followed with wave starts for each age group. Although […]
No Days Off… An Athlete’s Perspective
Posted ArticlesWe have all heard some coach or inspirational YouTuber shouting that if you want to be the best then you can’t take days off. And believe it or not, I would agree with them. Yes, you read me correctly: if you are an athlete, there are no days off. But hear me out because I […]
The HVMN Ketone Triathlete Project: Part 4
Posted ArticlesBefore I get into the gritty details of the results, I would recommend checking out part 2 and part 3 of this project to familiarize yourself with the science and reason behind doing such a (some might call stupid, but I prefer, fun) experiment. In this final installment, I am going to go over the […]
The HVMN Ketone project Part 3: The Experiment
Posted ArticlesWelcome to part 3 of our experiment with using to the HVMN Ketones. In part two, we talked about the science and why you might want to experiment with ketones. In this installment, we are going to go deeper into the potential benefits of supplementing with ketones. And put this to the test. During my […]
The HVMN Ketone Triathlete project: Part 2
Posted ArticlesPart 1 here The Science Behind Ketones: In most circumstances, during exercise, we burn a mixture of fat and sugar. Technically, all those treadmills at the gym that state you are in a fat burning zone are wrong. You are not burning entirely fat. Rather, at lower intensities, you burn a higher ratio of fat […]
The HVMN Ketone Triathlete project
Posted TrainingA few months ago, I wrote a blog reviewing the relatively new product, “HVMN Ketone,” which is a ketone ester drink. For those who did not read that post, I would read it now (I can wait–it’s ok). But I will give you a brief summary of it here: In the blog, “Is this the […]
Don’t Think…FEEL
Posted TrainingOne of my favorite clips of any movie including Rocky IV (“I must break you”) and Mean Girls (“Is butter a carb?”) is Bruce Lee’s Enter the Dragon: https://youtu.be/sDW6vkuqGLg “We need emotional content…not anger….Don’t think. FEEL…It is like a finger pointing to the moon. **SLAP** Don’t concentrate on the finger or you will miss all […]
Our Secret Sauce
Posted ArticlesCoach Kevin might fire me for writing this blog. But it’s a New Year, new me, so what the heck, right? I am going to tell you the secret to how TSC has made our athletes (and we are reaching well into the thousands) more efficient, faster, and–most importantly–more confident triathletes. It is actually quite […]
Three ways to build motivation
Posted Articles, TrainingAs coaches, it can be hard to keep athletes motivated throughout a season. The beginning of the season might look great with everyone excited to get to the pool and get in. But by the middle and end of the season, it can be hard for team members to show up to practice at all let alone […]
Being *Nsync
Posted ArticlesOne of the biggest issues that middle and back of the pack swimmers have is syncing up what their upper and lower body is doing. In other words, they struggle with connecting the upper and lower body so that they are swimming as one unit. If you look at a beginner, their upper body is […]
Get faster instantly with this one trick
Posted ArticlesThe title might sound like clickbait, but this tip actually works! So, please read on if you want to get faster (and hold that speed) in your next swim practice…. People slow down over the course of an interval and practice for two major reasons: Endurance–people simply do not have the strength built up to […]
Level Up Your Swim
Posted ArticlesThere is a big divide between coaches. In one camp, you have the more old school coaches who think volume is the key to success. In essence, if you throw some meters at a swimmer, the swimmer will naturally adapt to the volume. Their body and form will naturally adapt to extra volume. They will figure […]
The fuel of the future?
Posted ArticlesOver the past few years, you might have heard of ketosis. I will not dive into the details and science behind the diet in this blog/review. But to give you the one clause summary, it is essentially using ketone bodies as a fuel instead of sugar during exercise. Using ketones reportedly allows increased focus, reduced […]
Going beyond your limiters
Posted ArticlesI define limiters as areas of your training that prevent you from performing at your fullest. They are different from weaknesses because weaknesses do not affect your performance on race day. Moreover, unlike weaknesses, limiters can also change based on what your goals and goal races are. For example, I am not a sprinter and […]
So you want to do an Ironman (Part 2)
Posted ArticlesContinued from Part 1 Here I have often admonished people for rushing into doing an Ironman too quickly. To be perfectly blunt, I think too many people sign up for an Ironman without being ready for it, especially when it comes to the swim. We at TSC prefer that people first dip their toes in […]
Master Your Pre-Season
Posted ArticlesAs I mentioned last week, many of you are entering the off season. Or as I like to call it, the pre-season. I prefer the term pre-season because this time of year is perfect to lay the foundation for an awesome 2019 season. Since your A race is many months away, now is the time […]
Seize this opportunity!
Posted ArticlesFor many of you, your current season is winding down and you are already making plans for the “off season” (I prefer 2019 “pre-season”) and next year’s race schedule. Chances are that these plans include taking a break. If you have been racing and training at a high level with consistency, taking a break will […]
A costly turn of events
Posted ArticlesThis past weekend, I raced in a local Olympic triathlon on the banks of the St. Lawrence river. While my A race is still three weeks away, I wanted to do well here. In the local race scene, this race is pretty big and brings out the big racers from Ottawa, Montreal and even northern […]
One way to make your wetsuit come OFF easier
Posted ArticlesA few weeks ago, I posted a video on how to put on your wetsuit including one trick that will make your wetsuit woes disappear. If you have not watched the video and read the blog, it is worth a quick look before reading on. In response to this video, though, people were complaining that […]
My new race strategy and it should be yours too
Posted ArticlesThis past weekend I took a completely different approach to racing the swim part of the triathlon that I competed in. What I would typically do in the past is go out hard and push the pace throughout the swim so that I could come out of the water in a specific time. For the […]
The One Trick that will Make Your Wetsuit Woes Disappear
Posted ArticlesIf you have ever struggled to put on a wetsuit, you are not alone. Having worked in a tri shop that sold wetsuits and spent some time at the starting line of races, I have seen many triathletes–from beginners to advanced–struggle to put on their wetsuit. By the end of the sometime 5 minute ordeal, […]
How to make every swim a quality workout.
Posted ArticlesLook at Zwift, Strava, or any off-the-shelf training program and you will see some workouts described as “quality sessions” such as: “I just finished up a quality session on the trainer…” “3200 m of quality” “Thursday Quality swim set: 2500 as….” But what does quality mean? Does this mean the other workouts you do are […]
Triathlon Swimming 101 – Infographic
Posted NewslettersChris Hague, Tri Swim Coach
Why you should care about power balance and what to do about it
Posted Articles, Vasa SwimOne feature of the Vasa SwimErg that I have been playing around with is power balance. For those of you not familiar with the SwimErg, it is a swim bench similar to a rowing ergometer. Instead of sitting and rowing, you lie down on a bench and swim with two paddles. Since the paddles and […]
Things to AVOID before your big race
Posted ArticlesYou’ve trained for months before your A race and race week is finally here. You made it to the pool consistently and practiced in the open water; did your long ride each week, and practiced race day fueling during practices and dialed in your everyday nutrition to optimize your body composition. Then, the week of the race, […]
Find your perfect drills
Posted TrainingDrills are tools and should be used with precision and purpose. Coaches should prescribe and athletes should select and perform drills depending on their individual and evolving needs as a swimmer. Done correctly, the drills that are suited to you now should not be as useful in 6 weeks because the drill fixed what was […]
A PSA from the Tri Swim Coach Crew
Posted TrainingThe following is a public service announcement brought to you by the coaches at Tri Swim Coach: Your training will not be a linear path! Yep, that’s right. Many training plans will try to convince you that every week you are going to get faster, fitter, stronger, and more efficient. Unfortunately that is simply not […]
3 ways to expend less energy in the water but go faster
Posted ArticlesTriathlon swimming is all about increasing your speed while decreasing the amount of energy required to do so. Beginner swimmers are incredibly bad at doing this. Most of the time they expend more energy and get slower! They might do a 50 m sprint and feel like they went all out only to see a […]
What you need to know about the recovery phase
Posted Articles, TrainingWe received a question on our Facebook group the other day asking about what is the best arm position for the recovery phase of your swim stroke. Should you do a straight arm like these 50 m swimmers: https://youtu.be/bf4tc04ZhAA?t=4m37s Or a bent arm high elbow recovery like this: https://youtu.be/nIlHQWPdBec?t=3m45s As seen in these videos, both […]
A solution to your disappointing OWS time
Posted Articles, TrainingWith northern hemisphere’s race season officially underway, I have been seeing a lot of posts from triathletes on how they were surprised at how slow their swim split was in their first race. “I swam so much over the winter and only took 2 min off my time….” “I swim so fast in the pool […]
The Icing on your Training Cake
Posted Articles, TrainingWhen it comes to the final weeks before your pinnacle race, there is not much you can do physically to improve fitness or give yourself an edge over the other athletes. You have done all the physical work that you can do. Now it is time to allow yourself to recover properly so that your […]
Is this the future of racing?
Posted ArticlesLast week, the CVR (Cycling Virtual Racing) world cup finals took place at the LA velodrome. However, participants were not competing on the track. Instead, they raced on bikes hooked up to trainers linked to Zwift, the online cycling platform that has taken over the virtual cycling and training market. Over the course of the […]
3 essential actions to take before your first race
Posted Articles, TrainingRace season is just around the corner here in North America. So many triathletes are in the final few weeks of their training plans. However, just because you are well trained and fit for a race does not mean you are truly ready. Many training programs leave out three key essentials. Three actions that you […]
Relaxed Rigidity
Posted Articles, TrainingTo have an effective, smooth swim stroke, your whole body–from your extended fingertips down to your (hopefully) pointed toes–needs to move as one unit. If you look at videos of many beginner swimmers, their bodies are all over the place with their upper body moving one way and their lower body moving the other. They […]
Five ways to make sure you are ready for your long course triathlon
Posted Articles, TrainingMany of you are making the jump to long course triathlons this season. Going long can be intimidating and anxiety provoking. However, having coached numerous triathletes through their first long course tri, we at TSC know a few things about making sure our athletes are ready both physically and psychologically for race day. What’s our […]
Staying Consistent Part 2: Getting “Lifed”
Posted ArticlesContinued from Part 1. Last week, I told you about how consistency, with its physical and psychological benefits, is the foundation to long term swim success for beginner triathletes. The key to building consistency is to focus on doing the bare minimum. But the minimum that you know for a fact that you can do. […]
Building consistency part 1
Posted ArticlesMany factors go into successful beginner and intermediate triathlon training programs, but for the swim, maybe the biggest factor is….. CONSISTENCY Consistency does not mean you have to swim everyday. But it does mean you stick to a regular and frequent schedule of swim practices. Creating a program that allows you to be consistent can […]
3 Myths About Triathlon Swimming
Posted Articles, TrainingLike any sport, there are many training myths on how to best train and improve. Just to name a few that I have seen this past week on some popular online blogs and forums… To make it to Kona, you need to train 18-25 hours a week. You should eat one gel every 15 min […]
I’m rebooted! #SwimReboot Lessons Learned
Posted Articles, Training, Vasa Swim(Continued from #SwimReboot 9: KISSing in the New Year) Almost 16 weeks ago, the Tri Swim Coach team and I launched project #swimreboot. The main purpose of the project was to provide you tips on how time-strapped athletes can improve your swim without spending hours and hours in the pool. We wanted to show you […]
What to do when you fatigue…
Posted ArticlesThis morning was the first time I was able to get to the pool in two weeks. Before this, I had a good swim streak going. Then the pool shut down for repairs and left me stuck on dryland. Fortunately, I was able to swim on the Vasa SwimErg. So I was able to keep […]
The Bitcoins of the Tri World: 5 smart investments that you should make now
Posted Articles, TrainingIn the banking and finance world, everyone is (or should be) obsessed with “return on investment” (ROI). This looks at how much money do you get back for the money you put in. As investors, we want the biggest return for the smallest amount put down. If we get $50 back in 12 months by […]
Project #SwimReboot Week 9: KISSing in the New Year
Posted Articles, Training, Vasa Swim(continued from Week 8, on Youtube) Happy New Year everyone! Since the beginning of the new year is a good time to review, I decided to look over the blogs and my workouts of this project. I have come a long way since I began this project with so much more to come. My pace […]
Project #SwimReboot Week 7: 5 Core Exercises to Help Your Swim
Posted UncategorizedContinued from Part 6: When your motivation begins to wane The list of the exercises are: Beginner: 40″ on/20″ recovery between Intermediate: 50″ on/10″ off Advanced: Rotate through and hold each for 1 min without breaks between 1) Front Plank 2) Left Side plank 3) Right side plank 4) Bridge 5) Bicycle crunches After […]
Project #SwimReboot Week 6: When your motivation begins to wane
Posted Articles, Training, Vasa SwimContinued from Part 5: Fitting everything in First, a disclaimer: this week was supposed to be about strength training and how to incorporate weight lifting and specific core exercises to boost your swim performance. But we had some technical difficulties at headquarters (i.e. I deleted the video). So I will post that update at the end […]
Project #SwimReboot Week 5: Fitting everything in
Posted Articles, Training, Vasa SwimContinued from Part 4: Retesting One of the biggest issues (and I am sure you can all relate) I have faced in project #swimreboot is not the workouts themselves (although they have been challenging in a good way). It is trying to fit everything in. Over the past four weeks, I have found some good […]
Project #SwimReboot Week 4: Retesting
Posted Articles, Vasa Swim(Continued from Part 3: Take a Chill Pill) With three weeks successfully completed, Coach Eric Neilson and I wanted to see how much I had improved. Three weeks of consistent training is enough time to see gains and make adjustments, especially for beginners or those coming back from hiatus. In particular, if you are feeling […]
Project #SwimReboot Week 3: Take a chill pill to get faster
Posted Articles, Training, Vasa Swim(Continued from Part 2 of the #SwimReboot series) This past week in project #swimreboot was a tough one. It was tough not because of the training was heavier or higher volume. But because of all of the other stress in life that come up in addition to training. I am sure everyone at some point […]
#SwimReboot Step 2: Turning on the lights
Posted Articles, Training, Vasa SwimWhatever your endeavor, your first 5k, a marathon PR, racing an Ironman, or in my case, rebooting my swim, it is critical to know where you are currently. You cannot move forward unless you accept the reality of where you are and where you need to focus. Especially in a form specific sport like swimming, […]
Week one of #SwimReboot: Busting off the Rust
Posted Articles, Training, Vasa Swim(from Coach Chris Hague) This is from the #SwimReboot series starting with Part One here. Have you ever taken a long break from running or biking or swimming or even training activity completely, and then come back to it? Those first workouts are definitely rude awakenings. You just feel rusty and crusty. Before, the workout […]
Welcome To Project #SwimReboot
Posted Articles, Training, Vasa Swim(From Coach Chris) Back in February, I fell out of love with swimming. I had no interest in getting in the pool, getting on the Vasa, or doing anything in the water–not even getting in the hot tub. I am not sure what triggered my disenchantment because I was coming off a series of breakthrough […]
A few thoughts on Kona
Posted ArticlesAs many of you know, Saturday is Ironman World Championships in Kona, Hawaii. To some, it is the triathlon highlight of the year. To our TSC members who are racing, congratulations! Enjoy the experience. Savor not only the journey that got you there, but the fact that you are out there on a magical course […]
Beware this common beginner triathlete trap
Posted Articles, TrainingWhen I first started triathlon training, I read all the latest articles, books, and social media posts for advice. Whenever I came across a good article or post with a specific workout or lifting routine guaranteed to make me faster, I would clip it out and put it in a giant folder organized by sport. […]
Are you really ready for an Ironman?
Posted Articles, NewslettersScanning my news feed this past week, I came across this article on TrainingPeaks. It gave three indicators that you are ready for a full distance Ironman. To summarize: Lifestyle – In essence, asking whether your family, work, and social commitments can support 15-25 hours a week of training, early bedtimes and adjusting to the […]
3 Ways to Fasttrack Your Swimming Progress – Beginner’s edition
Posted Articles, NewslettersI have some news to you new swimmers: There are no shortcuts in swimming and training. You put in the work and the quality and volume of that work dictates your results. You put in junk you are going to get junk results. But if you put in quality and consistent work you are going […]
What to do after you hit the panic button…
Posted Articles, NewslettersThe sound of the gun fades into the early morning mist. The water is cold and murky as you swim, and the bottom of the lake disappears into the gloom. Clouds of muck swirl below you. Then a dark blur stirs bellow you. Was it a shark or just a fish or something else? Other […]
4 “Shortcuts” to a faster Triathlon swim
Posted Articles, NewslettersHave you found that despite a winter of solid progress in the pool, when you get into the open water, you fall short? Are you looking for that secret workout or tip that will take your open water swims to the next level? We have three of them are guaranteed to take your open water […]
Two Truths and a Lie about Swimming
Posted Articles, NewslettersIf you ever did a team bonding activity back in school or some corporate environments, you might have played the corny game “two truths and a lie”. Participants would gather round and each would say two truths about themselves (e.g. I coach for Tri Swim coach and I like swimming on a Vasa more than […]
3 Things All Good Swim Programs Do
Posted Articles, NewslettersIt is hard to boil down swimming success to three points especially since everyone has unique weaknesses. Some people need to focus on balancing in the water, while others need to focus on a high elbow catch, and others need to focus more on intensity and speed. However, there are three things that all successful […]
The coaching world has a HUGE PROBLEM
Posted Articles, NewslettersThe coaching world has a HUGE PROBLEM. It happens in swimming, triathlon, running, cycling, weight training, fitness….. almost every sport. It ruins athletes, breaks down their motivation, and destroys seasons. The problem is that coaches design programs around them not you, the athlete. Even if you are self coached, you are not immune. Many coaches design […]
The biggest obstacle to your swimming
Posted Articles, NewslettersI have been coaching with TSC for almost 8 years and the biggest issue that I see with swimmers has nothing to do with the water….. No it’s not sinking hips….. Not even high elbow catch Nor “efficiency”…… Can you guess it? It’s how swimmers talk to themselves. That is the biggest barrier swimmers face […]
Bulletproof Your Shoulders: Part 2
Posted Articles, NewslettersNow that you read part 1 and the prologue to TSC swimmers guide to bulletproofing your shoulders here is part two of the workout program. Why so many parts? The reason I broke this up into 3 installments (the last one is coming next week) is because as your season changes your strength routine should change […]
Bulletproof Your Shoulders: Part 1
Posted Articles, NewslettersDid you read last week’s blog? If you have not, pause, click here, and read my rant before reading any further; the rest of this article will be waiting when you get back. I promise. Now that you are better informed about the importance and of a good, structured strength regimen and how it is […]
What strength training articles don’t tell you
Posted Articles, NewslettersIf you skim through any triathlon magazine, forum, or blog, you are bound to find some article or blog on strength training for triathletes or the best weight lifting movements for triathletes. With some variation, these movements are: Deadlift Squat Lat pull down Lunge Box jumps The above movements are all great exercises, but, I […]
The hardest workout of all
Posted Articles, NewslettersIn my opinion, the hardest workout exercises of all is not the 4×1000 or the 500 for time or the 10×100 with the interval set at your race pace; no, the hardest workout is the after work workout. Some people thrive in the hours from 4-9pm thus making getting to the pool after a full […]
A better way to use the pull buoy
Posted Articles, NewslettersMost swimmers put the pull buoy between their thighs close to their hips to keep their lower body from sinking and to isolate their arms more by minimizing their kick. However, there is a different and, in my opinion, better way to place and use the pull buoy by putting it between the ankles. This […]
Your guide to rotation in the water
Posted Articles, NewslettersHave you ever been told that you swim flat in the water? Some programs and coaches think that swimming flat in the water is perfectly normal and should not be corrected but at TSC, we take a different approach because there is a right way to rotate and a very wrong way to rotate. While […]
3 essential stretches for triathletes
Posted Articles, NewslettersTriathletes are notorious for being inflexible and on the precipice of injury. Maybe it is the fact that we are doing three sports all of which have repetitive movements and where poor form can have season ending consequences after doing the same move for the billionth time. I myself visit my chiropractor once a week […]
Getting faster 25m at a time
Posted Articles, NewslettersIn this lesson, you will get efficient swimming tips and workout techniques that will improve your swimming speed. Let me tell you a little secret of the swim world: you do not have to swim 1000m repeats or 5k for time to get faster. In fact, if you are a beginner swimmer, shorter repeats like […]
Take away from my own video analysis
Posted Articles, Newsletters(by Coach Chris) This past Saturday, I had my swim stroke analyzed. I have had at least a biannual swim video analysis since I started swimming, and even though my swim has progressed to times that I could not imagine 10 years ago, I still make sure that I maintain this tradition although the frequency […]
Distance Per Stroke revisited
Posted Articles, Newsletters“Distance Per Stroke” or DPS pops up in a good deal of swim blogs, newsletters, workouts (TSC included), and forums, but is it something you should really focus on? At TSC, we think so but not because of what you might think. To us, DPS swimming drills is not just extending your arm a tad bit […]
Testing Not Guessing
Posted Articles, NewslettersWhat can be measured can be improved, as the old adage goes, and that is certainly true for the swim. Testing allows you to track progress, look for limiters, and sharpen your mental game. Since not all tests are created equal nor complimentary to your goals as an athlete, I am giving you three different […]
17 anti-resolutions for 2017
Posted Articles, NewslettersIf you read my newsletter from last week, you know that I am not a fan of New Year’s nor resolutions. Instead, I prefer anti new year’s resolutions and creating lasting mini habits that are so small you immediately say to yourself “Wow! I can do those easily.” While small, only tackle one at a time–TRUST […]
The “Inbetween Zone”
Posted Articles, NewslettersIn between Christmas and New Years might be the oddest fitness week of the year. Many people are coming out of a stressful holiday run up full of work parties, last minute shopping, travel, family gatherings, tantrums (from kids and adults alike), and an endless supply of sweets, alcohol, and rich, dense foods. However, the […]
How the Triathlete Stole Swim Practice
Posted Articles, NewslettersThis is a modified reprint of a newsletter that I wrote last year. Enjoy: “How the Triathlete Stole Swim Practice” Every Swimmer Down in the pool Liked swimming a lot But the Triathlete Who watched on the pool deck DID NOT. This triathlete hated these triathlon training workouts and swim practice sessions! The whole swim […]
Two ways to increase front end power
Posted Articles, NewslettersA few weeks ago I posted an article on front end power and how that swimmers need to focus on the front end swimming (i.e. the catch and pull) rather than the finish of the swimming stroke. We received a couple questions on the best way to improve this, so I wanted to go into this […]
Increasing front end power
Posted Articles, NewslettersIf you were at the swim summit, then you might have heard Karlyn Pipes talk about how we have been swimming and being taught to swim incorrectly. If you did not catch the summit or her talk there is a great review on this website. In essence she said that many swimmers focus too much […]
Winter Training Pitfalls
Posted Articles, NewslettersMany beginner triathletes have the great goal of improving their swim over the winter, but when spring comes they are usually disappointed with their improvements especially in the open water. Why? I have picked apart several training plans and traditional, typical programs to find the most common mistakes that are slowing your swim gains during […]
Joci Goggle Review
Posted Articles, NewslettersThere is a glut of goggles on the market all claiming to be different and special. From the wide scuba like masks that claim 140 degree vision to the minimalist, old school socket rockets, whatever your preference/goal is there is a goggle for it. Since everyone has different facial structures it is hard to rate […]
Muscular Endurance Workouts
Posted Articles, NewslettersMuscular Endurance focused workouts are in my opinion some of the best workouts you can do at all levels of swimming training with the exception of a green beginner. Essentially, what these exercises are those that fatigue your arms first through a variety of evil, maniacal and crafty ways and then tells you to swim […]
Are Drills Overated?
Posted Articles, NewslettersDrills are actually a pretty controversial topic among swimming and triathlon coaches. Some, like Brett Sutton and Matt Dixon, both of whom have coached numerous Olympiads and Ironman Champions between see drills as unimportant for becoming a better swimmer in fact it is better to spend your time with intensity. Matt Dixon goes as far […]
Raising the BAARR this off season
Posted Articles, NewslettersIn the Northern Hemisphere, the tri season is coming to a strong close, while in the Southern Hemisphere is just heating up. However, regardless of whether you are ready to hunker down in your hibernation training cave or whether you are emerging ready for longer hours outside, you are most likely laying down your goals […]
Five books and a podcast to help you this offseason
Posted Articles, NewslettersFor many of you (at least our Northern hemisphere readers and non Kona qualifiers), your last race is coming up more quickly than you want and after that a well deserved break as you enter the offseason. In my opinion, “off season” is a big misnomer. For many, It might conjure up images of pizza, […]
Getting Back Your Swim Mojo
Posted Articles, NewslettersI have a confession to make: from January through June, I only got in the water five times for a total of about 6000 yards. I started the year with full intentions to get faster in the water, increase my yardage, become more consistent, come out in the lead back instead of being overtaken by […]
How close to a race should you make change?
Posted Articles, NewslettersUsually, around this time of year we get a lot of inquires from athletes about what to do the day before a triathlon race and whether they should start our program because they have a race coming up. “Is it even worth trying to change my bad habit?” He might say. “I know I am […]
Sinking Legs revisted
Posted Articles, NewslettersOne of the biggest sources of frustration for beginner swimmers and coincidentally the most common form error next to crossing over is sinking legs. It has been a while since we have addressed this and since we have received so many questions like “why do i sink when i swim”, “why my legs sink when […]
Your five point mental check list
Posted Articles, NewslettersIt is hard to keep track off all the different parts of the proper stroke: Make sure you keep your head straight… Don’t cross over…. Keep your elbow up… Watch out for doing an S curve…. Are your legs dragging… Are you hips sinking…. At times it seems so overwhelming, you forget to breathe—which is […]
Different strokes for different folks
Posted Articles, NewslettersI have been following the Olympic pre trials fairly religiously not only because I love seeing the split second finishes but also because I love analyzing the near perfect strokes and different types of swimming strokes. Recently one of my athletes asked me why the sprinters don’t use a high elbow catch? “Their arms are […]
What to do when you hit a plateau
Posted Articles, NewslettersLike in all fitness routines, plateaus are quite common in swimming if not more so. You swim for weeks and weeks and think you are improving, but after you do a TT, you find that you have only shaved off a few seconds. Or after every sprint, you feel like you have given your all […]
Drills to help improve breathing
Posted Articles, NewslettersThe most common problem that we see at Tri Swim Coach is breathing. Unfortunately, it is also the (or at least one of them) most critical part of swimming. Obviously, it is important because you need oxygen to survive and to go faster, but it is also critical in developing an efficient stroke. If you […]
Fixing Imbalances
Posted Articles, NewslettersIf you look at many age group athletes’ stroke, you might notice that it is slightly imbalanced as if they were limping through the water. One arm might extend a little further, pull a little quicker, or recover across the water faster. Moreover, many of these same athletes get out of the water complaining that […]
3 Aquavelo Bricks to Include in Your Training
Posted Articles, NewslettersMany triathletes focus every week on mastering their bike to run transition by doing bricks, but they rarely focus on transitioning from swim to bike, a switch that is equally as important. By practicing your swim to bike, you train your legs to engage quickly after minimum use during the swim as well as train […]
7 habits of highly successful Age Group Triathletes
Posted Articles, NewslettersI know and have met many successful age group triathletes since I started triathlon just under 10 years ago. However, there is not one formula, one path, one secret, one plan that makes you great. While there are multiple paths all of which lead to the podium and PRs, I have noticed some common trends […]
Beyond the High Elbow Catch
Posted Articles, NewslettersFor years, we have been preaching the importance of the high elbow catch (HEC) and pull. Why? Because it is the most efficient way to propel you forward for longer distances without damaging your shoulders. Sprinters might go for a deep pull because it generates more power, lift, and reduction in drag, which is why […]
Attacking a Sugar Free IRONMAN
Posted Ambassadors, Articlesby Vince Sesto Tri Swim Coach Ambassador For me, my experiment with cutting out sugar and processed carbohydrates from my diet is over. It’s now become a natural day to day part of life and don’t see any way that I can now go back. My first IRONMAN was an amazing experience which has left […]
What to do about swim panic in open water
Posted Articles, NewslettersAt Tri Swim Coach, our whole approach to coaching both physiologically and psychologically is to have you laugh at the water; we want you not only to start loving to swim instead of seeing it as the part of the race that you “just want to survive” (how many times have you heard or said […]
Revisiting the Snorkel
Posted Articles, NewslettersThis week I wanted to return to the subject of snorkels in the swim. A few weeks ago, WTC standardized all of their rules, one of which was to ban snorkels from races. Overall, I think this was a wise move. Snorkels—a swim aid similar to paddles, gloves, and fins—can provide an unfair advantage to […]
How do I stop my legs from swaying?
Posted Articles, NewslettersThis past weekend, I gave a talk about the Vasa Swim Erg to a group of athletes participating in a training camp in San Diego. After the talk, when athletes were trying the Vasa, the most common mistake that I saw in form was that their legs would sway back and forth like a pendulum […]
The Importance of Cadence Part 3: the run
Posted UncategorizedIn this final post about the importance of cadence, I am going to discuss the last leg of triathlons the run. Please check out my previous two posts for the importance of cadence on the swim and bike. Just like in swimming and biking, cadence plays a essential role in creating an efficient and fast […]
Think Yourself to Better Swim Form
Posted ArticlesProper Swim form is tough. It requires exterior analysis (i.e. videotaped performance) and vigilant awareness of where your body is in the water. Unless you are already an experienced swimmer who has developed his/her swim stroke over the course of their lifetime, then it is very easy to slip back into old inefficient stroke patterns. […]
The Importance of Cadence Part 2: The Bike
Posted UncategorizedIn part one of this series I addressed the importance of cadence when swimming, in this week’s addition I am going to discuss the importance of cadence on the bike. Like swimming, bike cadence is extremely important in developing speed, power, and an efficient pedal stroke. Many novice cyclists spin at a race of 70-80 […]