If you are reading this, it means you likely either are doing triathlons, or are planning to a triathlon. With triathlon, as with open water swimming, as with life, there will be a level of fear that you will have to deal with. By purposely putting yourself in a situation that for many people raises […]
Getting the “eye of the tiger”
Posted ArticlesThroughout my life, I’ve often liked to think of myself as an underdog. I’m fighting the odds, proving the critics wrong, accomplishing the unexpected. I want people to say “Where did that guy come from?” This fueled my college swimming performances, at each level. And I’m pretty sure this attitude started when I was 7 […]
5 Things Triathletes Would Be Crazy Not to Pay Attention To – TSC Podcast #133
Posted Podcasts Download this episode In this episode of the TriSwimCoach, Kevin interviews Coach Chris Newport, triathlon coach, registered dietician, nutritionist, endurance coach, and metabolic and sweat expert at The Endurance Edge. In today’s show, they tackled 5 things triathletes would be crazy not to pay attention to. You’ll surely learn a lot of things in […]
How to swim outside the box
Posted ArticlesThe latest podcast took us a while to publish, but it’s an instant classic! I had the opportunity to chat with Dominic Latella, an awesome swim coach in Virginia, USA with tons of knowledge of what it takes to succeed in triathlon swimming. Here’s what we covered: How Dominic developed his passion for swimming Correcting […]
What’s stopping you? (myths dispelled!)
Posted ArticlesWhat do you think it is that separates a good swimmer from a poor one? Or to be more specific, since “good” and “poor” are subjective, what is it that separates where you are now from where you want to be in your swim and/or triathlon? Let’s take a look at the reasons that aren’t […]
How can you make TRAINING great again?
Posted ArticlesDon’t worry, I’m not about to go political here. I’m currently working on a redesign and a rebrand of the Tri Swim Coach website. One of the areas that I’m updating is our general theme and tagline. We have used the line, “Laugh at the Water!” to describe a feeling that one may get after […]
Growth through adversity
Posted ArticlesLast night in our The Fit Triathlete webinar, we did a poll. What is the reason you do triathlon? By a long shot, the answer most chose was “For the challenge, to overcome adversity”. This was also the topic in a recent podcast that we just released with Emilia Lahti. And this quote from her […]
What do root canals have in common with triathlon?
Posted ArticlesDespite the myth, the Chinese characters, 危机 do not mean crisis=opportunity. However, there is an expression/saying 危机与机会并存/机遇与挑战并存, which means “opportunity accompanies crisis/challenge”. “Opportunity” is an explicit part of the phrase. This phrase is often used to describe a time of change. Change is something that is happening to you on a daily basis, even if […]
Is it the journey or the destination?
Posted ArticlesI attended a lecture last night, the main focus was on why things in the world are actually getting better, not worse as most people think, or as the news would have you believe. There’s all kinds of reasons for this, but the take away message was that the best time to be alive is […]
The secret to success
Posted Articles“Every passing minute is a chance to turn it all around” This is a quote from one of my favorite movies of all time, Vanilla Sky from 2001. I love this quote, as it speaks to the idea of remaining present with whatever you are doing. You may feel overwhelmed and anxious about the challenges […]
Why you are still “slow”
Posted ArticlesThere’s a concept that Buddhism teaches called “impermanence”. Accepting that nothing is permanent can go a long way in getting past obstacles, and not being attached to outcomes. How many times have you had a less-than-good workout, or a sub-par swim, and it feels discouraging, to the point that it carries over into the next […]
Surviving a Mass Triathlon Swim Start
Posted Ambassadors, ArticlesI 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 […]
How to win by NOT “punching fear”
Posted ArticlesI heard this expression a while back, I think it was a subtitle for a book. It mentioned “How to punch fear in the face!” Now, on the surface, that sounds like a positive thing, right? I want to accomplish something, therefore I need to get rid of my fears around that thing, therefore giving […]
Make swimming fun again
Posted ArticlesDid you know that ‘play’ is a human need? Our health suffers when we don’t get enough time to play in our lives. Now of course, this means different things to different people. For some, training with buddies can be play. For others, games and competition are needed to fulfill that play need. If you’ve […]
Can triathlon help you lose weight?
Posted ArticlesI came across a story on reddit today of this woman who lost a lot of weight after committing to finishing a triathlon within 1 year. Here’s her before and after photos: Here’s the quote from her husband who posted this: “It’s funny, I remember she’s always admired the ironman competition – but I thought […]
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 […]
No flow, no go?
Posted ArticlesOne of the areas of self improvement I have been practicing lately is opening up and actually embracing the struggles of life. It’s been helpful to reframe things that normally would irritate, annoy, or depress me in the past. For example, it was cold outside the other night and raining most of the day. I […]
I fell apart
Posted ArticlesHave you ever felt like you need to constantly have momentum going forward, or you’re falling behind in life, or in your athletic endeavors? I was very much looking forward to the new year, 2017. I had a lot of momentum in all areas of my life in December. Things were going well fitness-wise, business-wise, […]
Letting go and moving forward faster
Posted ArticlesSince you are here reading this email, you likely are one of those few people who will actually carry out your plans to improve yourself this year in some way. If it is swimming, I’d like you to consider something. Here’s what I’m giving you permission to let go of this year as you pursue […]
Perfecting Your Freestyle Catch
Posted TrainingTime for more of everyone’s favorite swimming topic, the catch! I know, I know, I talk about this WAY too much. But that is because it is one of the main parts of your freestyle that propels you through the water. It ups your efficiency, and helps you maintain your balance as you move through […]
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 Experiment with Chris Hague – TSC Podcast #132
Posted Podcasts Download this episode In this episode of TriSwimCoach, Kevin and Chris discuss Chris’s experiment with HVMN Ketone Esters. They discuss the different aspects of ketones, training, and what we can determine. Don’t miss it! Topics discussed in this episode: What ketones are Two ways the body starts producing ketones “Keto fog” How ketone production […]
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 […]
What to focus on after a break
Posted TrainingIs it just me, or does today feel like January 53rd? First it was Thanksgiving in November and then Christmas in December. New Year’s seems to fall in some weird limbo land where time and space cease to exist. We exist in a fog for three or four days thinking it’s acceptable to live off […]
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 […]
Seiler’s Hierarchy of Swim Training Needs with Mikael Eriksson – TSC Podcast #131
Posted Podcasts Download this episode In this episode, Kevin interviews Mikael Eriksson, a top age-group triathlete coach, founder of Scientific Triathlon and the host of the podcast “That Triathlon Show.” They discuss Seiler’s Hierarchy of Endurance (& Swim) Training. Topics discussed in this episode: Mikael’s background and how he got into triathlons Steps he took to get […]
The Freestyle Catch progression
Posted ArticlesIn this video, Coach Dominic gets into a progression you can use to improve your freestyle catch, or high elbow pull. Enjoy! Don’t forget to secure your spot in Tri Swim Success today to set up your season for swim success.
A Compare and Contrast of Improper and Proper Shoulder Movements
Posted TrainingIn this video we work on correcting shoulder movements with one of our swimmers. https://www.dropbox.com/s/msrridvkmkaxxsk/Avoid%20Pivoting%20Your%20Arm-1.mov?dl=0 Coach Lissa, Tri Swim Coach
Getting Healthy Through Fasting with Jason Ryer – TSC Podcast #130
Posted Podcasts Download this episode In this episode, Kevin interviews Jason Ryer, a health coach, and Bulletproof coach. Jason works with all kinds of people—from weight loss clients to athletes and everything else in between. They talk about the benefits and risks of fasting, his fasting program, and much more. Enjoy! Topics discussed in this episode: Jason’s […]
Building Strength Out of the Water
Posted ArticlesWhenever it’s cold outside I find that I don’t really want to move. I don’t want to get out of bed. I don’t want to leave the house. And I DEFINITELY don’t want to get in the pool. Because of this I ramp up my dryland routine over the winter months. When I was younger […]
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 […]
In Depth Discussion on Wim Hof Breathing and Swimming – TSC Podcast #129
Posted Podcasts Download this episode In this episode of TriSwimCoach, Kevin chats with Coach Dominic. They tackled Wim Hof breathing and swimming. Plenty of helpful insights in this episode, don’t miss it! Topics discussed in this episode: The Wim Hof method Over-oxygenating yourself On whether or not Wim Hof breathing should be done before a race […]
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 […]
Triathlon Swimming Q&A With Coaches Kevin & Chris – TSC Podcast #128
Posted Podcasts Download this episode In this episode of TriSwimCoach, Kevin and Chris go through some member and subscriber questions Topics discussed in this episode: Off season advice and how to maintain one’s focus Getting component and consistent How to effectively leverage indoor training tools Ensuring you know the purpose of each workout Being mindful of […]
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 […]
Level Up Your Swim and USAT Certification – TSC Podcast #127
Posted Podcasts Download this episode In this episode of TriSwimCoach, Kevin and Chris discuss an article Chris wrote called “Level Up Your Swim”. Chris also touches on the USA Triathlon coaching certification that he just completed. Topics discussed in this episode: What people should focus on in each level How to focus on your form Finding […]
Keep those ribs closed!
Posted ArticlesEveryone always seems to be asking what’s the ONE thing they should focus on above all else when it comes to improving their swimming. Just like with everything else in life, there’s no magic button that will make everything better and get you to the Olympics overnight. But in this instance I can tell you […]
Defeating Obesity and Getting Fit with Brian Bielanski of Team Kick Obesity – TSC Podcast #126
Posted Podcasts Download this episode In this episode of TriSwimCoach, Kevin interviews Brian Bielanski. Brian has been a journalist for nearly 30 years covering some of the biggest news stories of our time. Recently, he founded Team Kick Obesity, a project that aims to help people participate in and enjoy endurance events. Topics discussed in this episode: […]
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 […]
How to Get a Proper Catch in Freestyle – For Triathlons
Posted ArticlesCoach Dominic discusses the early vs. late catch in freestyle. It’s clear from this video which one will help you swim!
Overcoming Anxiety and Obesity With Bryan Falchuk – TSC Podcast #125
Posted Podcasts Download this episode In this episode, Kevin interviewed Bryan Falchuk, the best-selling author of the book “Do a Day.” His work has been featured in several top publications like Inc. Magazine, The LA Times, Chicago Tribune, and more. He has spoken at multiple TEDx events and has been a featured guest on over 100 […]
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 […]
Different Types of Normal
Posted ArticlesWhen you spend your life around one type of athlete, you tend to think their idiosyncrasies are the norm. Since I’ve been swimming competitively since the age of six, everything swimming related is my normal. And it is what I compare all other workouts to. Keeping that in mind, the longest race I ever had […]
Stroke cadence and more with Coach Dominic Latella – TSC Podcast #124
Posted Podcasts Download this episode In this episode, Kevin chats with Dominic Latella, the owner and lead instructor at SwimBox. They discussed many topics including how to come back after a time off from swimming, off-season tips, cadence, body positioning, and more. Topics discussed in this episode: Teaching and learning in progressions and phases The issue with […]
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 […]
Who Thought Having Loose Ankles Was a Compliment…
Posted ArticlesHave you ever thought the word “loose” as a description for any part of your body would be a good thing? Or, something you should be working towards? When it comes to your ankles, this is exactly what you want to be striving towards. Loose ankles. That’s what you want in order to generate the […]
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 […]
Not All Training Should be Physical
Posted TrainingEver since I started competing, regardless of the sport, I’ve had massive trouble with the mental side of things. When I was growing up, I didn’t even know it was something I could work on. All my practices focused on the physical side of things. In college, we visualized before our big champs meet of […]
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 […]
The Cross Body Connection
Posted TrainingA common misconception in swimming is that it’s made up of a ton of small pieces that don’t really connect. However that’s just not true. Each movement you make in the water is connected to another movement. And those movements rely on each other to be performed properly. So if one of them is done […]
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 […]
Being a Work-in-Progress is a Good Thing!
Posted ArticlesDuring my workout this morning I spent over two hours working on my catch position, catch depth, cadence, and rotation. I did my best not to get too frustrated and yell at my coach (who is also my husband, so I do my best to play nice). But at one point I had a realization […]
Good Balance vs Bad Balance
Posted ArticlesWhen you first learn a new skill it’s easy to think of it as all or nothing. Can or can’t. I get this feeling because I’m not totally aware when I’m starting to grasp a concept but haven’t quite gotten there yet. I only seem to have those really impactful moments when I’m struggling to […]
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 Importance of Goals
Posted ArticlesIf you grew up on a sports team of any sort, raise your hand. And if you remember your coach having you sit down at the wise age of 13 and write down your goals for the season while you groaned, rolled your eyes, and pouted, keep that hand up. Not sure what I’m talking […]
Why your pool times don’t match your OWS times
Posted ArticlesIt is peak triathlon season, and we have a ton of clients asking the same question. “Why are my pool times so much faster than my open water times?” To start, there is no “right” answer. The exact reasoning varies from person to person. But there are a few factors that affect everyone – even […]
An Easy Way to Prevent Shoulder Injuries
Posted ArticlesShoulder injuries in swimmers are like Starbucks. They’re everywhere you turn. I can’t even start to count the times I had to sit out of practice because of my shoulder issues. Back when I was competing, I thought shoulder injuries were just par for the course for swimmers. Everyone I knew seemed to have some […]
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 […]
Swimming When You Travel!
Posted Articles, TrainingIf you’ve been online ever, and you don’t live under a rock (although nowadays I’m sure you’d be able to find a way to surf the web from pretty much anywhere, so I doubt the rock would get in your way), I’m sure you’ve seen multiple blog posts about workouts you can do in your […]
Triathlon Swimming 101 – Infographic
Posted NewslettersChris Hague, Tri Swim Coach
The Importance of Timing
Posted ArticlesWhen I say the word “timing”, what’s the first thing that comes to mind? Probably the most notable would be the overuse of it as an excuse for relationships not working out on TV sitcoms. But that’s not what I want to talk about. I want to talk about the importance of timing in terms […]
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 […]
Workout done. Now, what can I eat?
Posted ArticlesHands down my favorite part of competitive swimming during my teenage years was all of the food. And I’m not exaggerating when I say ALL of the food. We’re talking 5-6 big meals a day here. Swimming 4-5 hours a day, 6-7 times a week, with school in between, really builds up an appetite. When […]
Rotation. Rotation. Rotation.
Posted ArticlesIf anyone who is not a realtor knows anything about real estate, it is what they say are the top three most important things. Come on, I know you know this one. Location. Location. Location. And they are right (says the wife of a swim coach who likes to think she has knowledge about everything). […]
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, […]
Travel Tips for Your Next Big Race
Posted ArticlesOne of my favorite things about swim meets growing up was always getting to travel to new places. So I love that triathlons and open water swims are held in locations all over the world. But what I didn’t like was spending all of this time training and tapering just to be thrown off of […]
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 […]
Ways to Maximize Your Swim Training – With Rob Sleamaker of Vasa – TSC Podcast #123
Posted Podcasts Download this episode In this episode, Kevin interviews Rob Sleamaker of Vasa. He is an exercise physiologist, co-author of Serious Training for Endurance Athletes, and the author of Serious Training for Serious Athlete. He is also the CEO of Vasa, a company that provides premium quality functional sports and fitness exercise equipment. Today, they’ll […]
Ever heard of UpKick?
Posted ArticlesFor the past couple of weeks it seems like all I’ve been posting about on the SwimBox instagram stories is upkick. And I’ve come to find that a lottttt of people have never heard of it. Sound familiar? Probably not because it is not a widely discussed topic in the swimming world. People like to focus […]
Keeping the Fun
Posted UncategorizedWhen I was 6 years old, I started swimming for the team at my local neighborhood pool. I got to learn something new, play in the water, and hang out with my friends. Sometimes the coaches even brought us candy. What more could a kid want? After a few years I joined a club team […]
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 […]
Best dryland moves for swimmers
Posted TrainingGetting up early for swim practice when I was in high school meant my alarm went off at 3:45 am. If you think that sounds fun to a 16 year old girl, or anyone for that matter, you’d be wrong. And to make matters worse? The pool I had practice at kept their water at […]
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 […]
Finding the right nutrition for you
Posted ArticlesBefore I get into anything today, I want to preface this post by reiterating the fact that I am not a doctor of any kind, and these blogs are not research papers. I write them based off of my life, my experiences, and to start discussions with you guys. Just because I write something that I do personally […]
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 […]
Not all injuries need to put you out of commission
Posted ArticlesBefore I really started to take swimming seriously, around 9th grade, I had a brief foray with my middle school track and field team, competing in such events as the discus and the shot put. Swimming since I was 6 years old, combined with my mother’s fabulous genetics, gave me some incredibly broad shoulders. I’m […]
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 […]
Drinking Water is Crucial to your Training!
Posted ArticlesIn the morning when I wake up (before I put on my makeup, Aretha Franklin anyone?), I drink 32 oz of water. Pretty much before I do anything else. And throughout the day I make sure to drink at least 3-4 more bottles of water, sometimes more. My water bottle is 32 oz. If you’re […]
Sighting is Crucial to OWS Success
Posted ArticlesAfter college I took a break from working out, then slowly found my way back to it. I started training again and went back to my old club swim team to practice with them. I did a full season both short course and long course. And ended up having a lifetime best in the 100 […]
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 […]
Learning How to Take an Active Rest Day
Posted TrainingI don’t know about you guys, but it’s really hard for me to take a rest day lately. I’m not sure why, but every time I plan one, I end up getting in the pool or going for a run instead of just taking the entire day off. Because of this I’ve been learning how […]
The 3 Swimming Challenges Non-Swimmer Triathletes Encounter – With Coach Rory Buck – TSC Podcast #122
Posted Podcasts Download this episode Today’s special guest is Rory Buck. Rory is a coach and has spent over 14 years identifying the most effective ways of moving through water. He also helps triathletes finish their first race and has coached Ironmen who have competed at world championships. In this episode, we talked about the three […]
Swimming Different Strokes is Good for you
Posted ArticlesBefore we jump into today’s topic, I wanted to take a second to address my last post about the importance of sleep. I had a lot of feedback about different kinds of sleep, amounts of sleep for people of different ages, how the modern day has changed the way we think about sleep, etc. Everyone […]
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 […]
The Importance of Sleep
Posted ArticlesFor kids with early bedtimes, there always seems to be that one TV show that comes on just a little too late at night to watch on a school night. For me, that show – and I’m sure I’m going to date myself here – was Alias (any Sydney Bristow fans out there?). It aired […]
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 […]
Why Not Kicking During Your Triathlon is a BAD Thing.
Posted ArticlesBefore you try to tell me I’m wrong, I know that at least 75% of you have thought to yourselves: “If I don’t kick during my swim, I’ll save that much energy to use for my legs during my bike and run.” And you know what? I can’t blame you. On paper, that makes complete […]
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 […]
Coming Back After a Break
Posted ArticlesFirst things first, I need to apologize to all of you. Last week I wrote about the lovely and talented Will Ferrell and his obvious connection to the swimming world. However, I misquoted him, claiming what I was writing about was from Anchorman, when it was actually from Talladega Nights: The Ballad of Ricky Bobby. […]
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 […]
Is Will Ferrell secretly a swimmer?!
Posted Articles, TrainingWho remembers Will Ferrell’s character from Anchorman when he first gets on camera and confusedly says, “I never know what to do with my hands…”? Well guess what Will, neither do I. When I was first learning how to swim, I learned the keyhole stroke. Then 10 years down the line, I find out I’m […]
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. […]
The power of your brain could be holding you back
Posted ArticlesBetween the ages of 6 and 11, I absolutely loathed the word “sick”. Don’t even get me started on the words “throw up” and “vomit”. Somewhere along the line, I convinced myself that if I heard those words, I would become those words. So maybe loathe is the wrong descriptor. I was petrified of those […]
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 […]