Okay... after slowly becoming overweight and inactive over the last 5-6 years, I reached a weight where I realized that something needed to be done. So I've committed (along with a group of co-workers) toward doing a sprint Triathalon at the end of May, 2010.
We're looking at a pool swim with a "snake" format... which I think I understand. My questions are more general... what is the experience like and what should we be prepared for. What's the etiquette for passing/being passed? Is it better to underestimate your swim speed so you'll be doing passing rather then being passed? In general how much time between entrants? Are dive starts generally allowed, or is it a hop in and start type deal normally? Do strokes matter? (I ask because one of the co-workers is more comfortable with back stroke) Are there any other "gotcha's" that are particular to swimming in a snake format?
Unlike many people doing a triathalete... I'm not really scared of the swim. I had 12 years of USS swimming at a fairly high level prior to college, so while I'm out of shape now, I'm confident the distance won't be an issue for me. I just need to be able to handle the run. Others in our group will be struggling with the swim more (I'm actually going to have to teach some stroke technique starting in January to make sure we all get finished with that leg), so any perspectives from both poor swimmers and experienced swimmers would be handy.
Welcome to becoming a triathlete! I hope you are excited about your first tri. Good for you for getting started.
My last two tris were "snake" pool swims. In each of them, the starts were five seconds apart--a person stood there with a watch. One tri had you wait by the edge of the pool where they told you "go"--and then you either jumped, dove, eased, or slid in--the other tri had you get into the pool when the previous person started, and then hold onto the wall until they yelled "go" and you pushed off and started swimming (I liked the latter start better as I was able to slide in gently and get positioned). On the first tri, diving and jumping and hopping in were all permitted. FYI, I dove in and immediately dislodged my goggles so I lost time adjusting them at the first wall. I won't dive in again.
You swim to the end of the lane, touch the wall, duck under the rope as best you can then and swim to the next lane end. Until the last lap, when there is usually a ladder there for you to exit (beware a pile up at the ladder if it's crowded).
I found a lot of people aren't honest about swim times, but IMO it's better to be honest--since you are individually timed, it doesn't matter when you start your swim, other than you want to be through with your tri before they run out of beer at the finish tent. You will pass, and you will be passed, during your swim. The rule is swim on the right and pass on the left, and you are supposed to gently touch the feet of the person in front of you which tells them you are going to pass them (the best rule is to wait and pass them at the wall, but that doesn't always work out). I never had anyone touch my feet that passed me, and in fact, some people did try to swim right over me a couple of times. I also had to be patient with the ones I was passing--I would touch their feet but when we got to the wall they would just keep going so they haven't read this forum! Some of them took up more than half a lane and I just had to politely bull my way past them and hope they didn't kick me to death.
Be prepared for a lot of splashing, rough water (which if you swim mostly in a pool, you won't be used to), and people who backstroke, sidestroke, and breast stroke--the latter take up a lot of room in a lane, so watch yourself around their feet. All strokes are permitted. Even walking is permitted in the shallow areas. You just can't hang onto the ropes and pull yourself along, or get help from anyone else.
I would recommend that your backstroking friend go towards the end as she or he will be a bit slower than the freestylers. The rest of you sign up for your legitimate estimated times. You will probably go a bit faster because of excitement. And feel free to rest at each wall--a lot of people do!--just move over and let the other swimmers go on by until you are ready to proceed.
If you cheat your estimated time and go out with the faster swimmers, you will run the risk of being bulldozed over by people who are determined that the swim portion of the event will make or break their PR.
One thing I can guarantee is that you will have a blast. Keep us posted on your training!
Terry
Hi KurtinSC
Cool that you're training for a triathlon & that you're helping others prepare for it as well! Terry gave great information, good details.
There's some great videos/articles within active.com & active's youtube channel on swimming. Take a look & if it's useful pass along to your group of athletes.
Swim workouts: http://www.active.com/swimming/Articles/Swimming-Workouts.htm
Natalie Coughlin http://www.active.com/swimming/Articles/Q-A-With-Natalie-Coughlin-Kicking-Tips-and-Cramping-Toes.htm
Dave Scott's excellent videos:
http://www.youtube.com/watch?v=6SVfLvO5Z0Mhttp://www.youtube.com/watch?v=6SVfLvO5Z0M
http://www.youtube.com/watch?v=sYt8x_7uL48&feature=fvw
top 3 swim drills http://www.youtube.com/watch?v=GUULNJEdKU8
I too hope you keep in touch this winter,
Enjoy,
Sara
Sara Cox Landolt
USAT Level 1 Coach, USAC Level 3 Coach
Thanks for the replies. I especially appreciate the tips on the etiquette of passing and being passed... that's something I'll have to make sure everyone else in our group is prepared for.
Swim training starts in a couple of weeks. First time in the pool should be interesting... I finally get to see what I'm working with when it comes to everyone else's swimming ability. We're all pretty comfortable on the run distance (though some like myself aren't exactly speedy). The theory was to get into some sort of shape through running before we hit the pool... so I'd be dealing with just fixing technique instead dealing with that AND us all being unable to go very far due to not being in shape.
I think I'll have us all going in one lane to get used to swimming in traffic a bit. Not sure if I should try to teach flip turns or if that's being a bit optimistic... I guess we'll see when we hit the pool. ![]()
Thanx Terry, lets hope promoters are reading newbies...I don't anticipate a pool tri but its food for thought .
Thanx Sara, Dave Scotts videos leaves me remembering how to learn golf...damn...more work
We're all pretty comfortable on the run distance (though some like myself aren't exactly speedy).
i thought that was a pretty interesting statement as this is the toughest portion of any triathlon. im not sure how much reading you have done so i thought i would give you some advice about the run.
my advice is this:
DO PLENTY OF BRICK WORKOUTS
what this is, is when you combine 2 events in 1 training session. eg. do a bike ride, put on your running shoes and then go for a run. the problem is that your brain is telling your legs to go in circles, and then you start running without giving them notice. you also use your booty to carry your weight and then you transfer it to your feet and legs. its called the bike/run bonk. your legs feel like jello and you dont know why.
do one of these workouts at least a few times before your race so that you know how it feels. the more you practice it, the better it will be.
here is an example of a more advanced bike run brick: http://www.active.com/triathlon/Articles/Brick_Workouts_to_Help_You_Finish_Fast.htm
Jason Mellet
OMG, have you heard about Rocktape? Get your here:
My Road To 70.3 and recent fatherhood.
http://jasonmellet.blogspot.com
Jason, I'm not trying to indicate that we'd all be good on the run after getting through the swim and the bike... just that we are all currently running 5K's in training without any major difficulty. We will be doing bricks as we progress in our training, but right now everyone has just been running to build a general level of fitness before starting a training plan.
The difference is that right now, I am the only one who can hop in the water and complete a 500 yard swim. For me, the run is what I am most worried about when race day comes along. For everyone else, it's the swim.
You do raise a question though mentioning bricks... I know that practicing transitions will obviously make them faster... but for my first it's all about completing it rather then going as fast as possible. You mentioned the "bike/run bonk" when doing the second transition... is there a similar physical reaction when switching from swim to bike, or is the transition practice for those more about getting going quickly then preparing for your body acting odd during the transition?
the bonk isnt really in the transition, its when you start running when your legs feel like jello, although i guess it will start in the transition as you climb off your bike. i guess your arms are tired when you climb out the pool but you dont really use them again in the race so its not that much of an issue.
i just thought of another piece of advice i thought i would share with you and that is to practice your nutrition. during your workouts and brick workouts, train with your nutrition that you plan on using in the race. the second piece of advice is not to ingest too much food and water during the race as you will end up getting stomach cramps. you want just enough food and water to get you to the end of the race, nothing more than that. i drank and ate too much in my first race and got terrible cramps during my run and instead of doing a 21 minute 3.1 mile i did a 28 minute split.
Jason Mellet
OMG, have you heard about Rocktape? Get your here:
My Road To 70.3 and recent fatherhood.
http://jasonmellet.blogspot.com
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