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re: Triathlon/Ironman/Half Iron Man Thread
Posted on 3/26/25 at 12:28 pm to Zappas Stache
Posted on 3/26/25 at 12:28 pm to Zappas Stache
I second the going slow comment and would add be very relaxed and deep with your breathing at the start of a workout. I find, no matter how fit I get, that I still have to go through a real adjustment window in my breathing during the first 250-400 yards. Even when I am doing 3,000 yards or more in a workout regularly, if I don’t take it relaxed and easy I will feel like I can’t breathe and will want to take a break. But if it I take it slow to start and minimize my kicking until I settle into the swim, I am soon rolling along. I liken it to getting past the first couple of miles on a long run before you find the rhythm and your legs quit hurting as much. Taking it slow and easy on the swim is probably something you are going to want to do in your races too. In my first sprint race I was so amped up with adrenaline that I thought I could just go for it out of the chute because we weren’t swimming that far. 200 yards later I was grabbing some life guard’s kayak with a heaving chest.
Also, the suggestion about watching technique videos isn’t a bad one. I typically find the ones done by Global Triathlon Network (GTN) solid and easy to follow. They are also free on YouTube.
Finally, swimming is just so technical and that’s compounded by the difficulty of really knowing where your body is in the water. I have never had a dedicated swim coach, but I have asked those that are around from to time, and other good swimmers, or even just the life guard, to watch me for a bit to see if my legs are dropping more than I realize, or if my head is too high, or if my reach is shorter than I think it is. If I give them a specific thing to look for I can usually get fair feedback from almost anyone.
Last thing, I find when I am really getting a feel for the water is when I am hitting the pool at least three times a week (and sometime four). It’s obvious, but you really can’t learn to swim without being in the water regularly. I hate to say that. I would almost always rather go for another run or ride before swimming.
Keep it up. It’s going to click.
Also, the suggestion about watching technique videos isn’t a bad one. I typically find the ones done by Global Triathlon Network (GTN) solid and easy to follow. They are also free on YouTube.
Finally, swimming is just so technical and that’s compounded by the difficulty of really knowing where your body is in the water. I have never had a dedicated swim coach, but I have asked those that are around from to time, and other good swimmers, or even just the life guard, to watch me for a bit to see if my legs are dropping more than I realize, or if my head is too high, or if my reach is shorter than I think it is. If I give them a specific thing to look for I can usually get fair feedback from almost anyone.
Last thing, I find when I am really getting a feel for the water is when I am hitting the pool at least three times a week (and sometime four). It’s obvious, but you really can’t learn to swim without being in the water regularly. I hate to say that. I would almost always rather go for another run or ride before swimming.
Keep it up. It’s going to click.
1
Posted on 3/27/25 at 7:08 am to 13233
Yea it's a combination of things. My kids are 1 and 3 so some weeks I can get in the pool 3-4 days, last week I only got 1 swim in because I was exhausted most of the week. My hips sink in the water and I'm constantly expending more energy than necessary because of bad technique.
I also get frustrated. I can crush it in the gym, go out and run no problem, bike for hours, then 30 min in the pool and I'm spent. I'll hit 25 dips without batting an eye in the gym but then swim 50 yds and my triceps are on fire. I just don't understand. I'll power through though, it's my goal for this year now, to get to that mile swim. I think I'm just gonna get some lessons/coaching lined up so I can get my technique right, I really think if I can get my hips/legs to stop sinking in the water I'll start making big gains quickly. I've watched a million videos, but it's just not clicking for some reason.
I also get frustrated. I can crush it in the gym, go out and run no problem, bike for hours, then 30 min in the pool and I'm spent. I'll hit 25 dips without batting an eye in the gym but then swim 50 yds and my triceps are on fire. I just don't understand. I'll power through though, it's my goal for this year now, to get to that mile swim. I think I'm just gonna get some lessons/coaching lined up so I can get my technique right, I really think if I can get my hips/legs to stop sinking in the water I'll start making big gains quickly. I've watched a million videos, but it's just not clicking for some reason.
Posted on 3/27/25 at 7:29 am to JL
quote:
t. I'll hit 25 dips without batting an eye in the gym but then swim 50 yds and my triceps are on fire.
This tells me you need to learn how to breathe
Posted on 3/27/25 at 2:27 pm to JL
Just replying to say kudos for making time to workout at all when you have two little ones making life busy. I was not nearly as disciplined when I was in your shoes.
I also think you are right. Fixing those sinking legs (body position) will likely make a huge difference. Good luck.
I also think you are right. Fixing those sinking legs (body position) will likely make a huge difference. Good luck.
Posted on 3/28/25 at 11:58 am to JL
I've been lurking in this thread since inception and bit my tongue more than a few times. Please don't take what I'm going to write as being a jerk. I started racing triathlon at age 18 and did my last race at age 50, averaging 7-10 races a year of various distances. My background is swimming and biking, running was always my weakness.
There is an old adage in triathlon: "train the swim like a swimmer, train the bike like a bicyclist, and train the run like a runner". No swimmer is going out a swimming a mile unless they are doing open water training. Even then they do short intervals. The only thing you will get out of swimming a mile straight is becoming a slow mile swimmer. Get your technique right, then the 50, 100, and occasional 200 interval sets are your bread and butter. The triathlon swim is a different animal than swimming by yourself in a pool. Your swimming in a crowd where you will get kicked, punched, slapped and everything in between. You need to know how to sight without stopping to not get off course. Then when you get out of the water with your heart rate screaming, you have to have the mindset to start off the bike easy to get it down. And, you have to remember to stay hydrated and fueled. And, you have to save some legs for the run. I say all that to make the point that just because you can do the separate distances comfortably in training, putting them all together in a race isn't a given.
I'm pretty sure your triceps are burning because your stroke rate is too high and your pulling with straight arms. Get a coach, now. It doesn't have to be long term. Someone to evaluate your stroke, give you one thing to work on for a week or two, then do another session with them, repeat. Swimming is a highly technical sport. Working on too many things at one time will drive you insane.
If you are in the Lafayette area, I will be happy to recommend someone.
There is an old adage in triathlon: "train the swim like a swimmer, train the bike like a bicyclist, and train the run like a runner". No swimmer is going out a swimming a mile unless they are doing open water training. Even then they do short intervals. The only thing you will get out of swimming a mile straight is becoming a slow mile swimmer. Get your technique right, then the 50, 100, and occasional 200 interval sets are your bread and butter. The triathlon swim is a different animal than swimming by yourself in a pool. Your swimming in a crowd where you will get kicked, punched, slapped and everything in between. You need to know how to sight without stopping to not get off course. Then when you get out of the water with your heart rate screaming, you have to have the mindset to start off the bike easy to get it down. And, you have to remember to stay hydrated and fueled. And, you have to save some legs for the run. I say all that to make the point that just because you can do the separate distances comfortably in training, putting them all together in a race isn't a given.
I'm pretty sure your triceps are burning because your stroke rate is too high and your pulling with straight arms. Get a coach, now. It doesn't have to be long term. Someone to evaluate your stroke, give you one thing to work on for a week or two, then do another session with them, repeat. Swimming is a highly technical sport. Working on too many things at one time will drive you insane.
If you are in the Lafayette area, I will be happy to recommend someone.
Posted on 3/30/25 at 6:26 pm to Mingo Was His NameO
4 weeks out from Ironman Texas, just finished my highest volume training week ever. 15,200 yards swimming, 13 hours biking and 47 miles running. Capped it off today with a 17.2 mile run in a torrentual downpour and floods. Was supposed to be 18 miles, but got back to my car at 17.2 and saw no point in continuing through the ankle deep water and heavy, soaked shoes.
Had to take 2 weeks off from the pool due to swimmers ear infections in both ears - got back in this week and was rusty but felt strong in my 3,600 yard continuous swim today.
I consider my Ironman Texas last year to be the biggest failure of my (short) triathlon career so far - I came in under prepared for the bike - and am not making that mistake this year. It taught me that I need to spend a lot more time in the saddle than I was. I only improved my bike split by 3 minutes vs. the year before, and had a worse run - despite gaining an entire years worth of fitness. 40mph headwinds had a lot to do with it, as well as being 15 degrees warmer and much more humid - but it was still unacceptable. Looking for redemption this year.
Had to take 2 weeks off from the pool due to swimmers ear infections in both ears - got back in this week and was rusty but felt strong in my 3,600 yard continuous swim today.
I consider my Ironman Texas last year to be the biggest failure of my (short) triathlon career so far - I came in under prepared for the bike - and am not making that mistake this year. It taught me that I need to spend a lot more time in the saddle than I was. I only improved my bike split by 3 minutes vs. the year before, and had a worse run - despite gaining an entire years worth of fitness. 40mph headwinds had a lot to do with it, as well as being 15 degrees warmer and much more humid - but it was still unacceptable. Looking for redemption this year.
Posted on 3/30/25 at 7:45 pm to kritra
Thanks for sharing your experience and knowledge Kritra. You clearly have a wealth of it. Good stuff. I hope you keep sharing. The coach I worked with for just a bit two years ago said more or less the same things to me regarding the swim. He changed my workouts accordingly. I did get faster. I also developed the ability to change speeds which has helped with getting through crowded parts of the race. Despite all that, I do remember when I started into this sport (before I met that coach) that I was afraid that I couldn’t cover the swim distance for the Olympic that I had signed up for. I had been a marathoner and had done some cycling. The water scared me. It boosted my confidence immensely when I hit the mark of making it a mile without stopping. Of course, I plateaued when I just kept doing that distance (or longer) and developed bad habits. The shorter intervals with the coach helped me break them (mostly I should say… it’s funny how they can come back). I will still do a longer set here and there though. Somedays, usually when work is busy or life is nuts, I find I just want to zone out in the water and after a warmup, and some shorter intervals, cruising for a 1,000 or more can be just the ticket.
Anyway… how did you get into triathlon at age 18? I ask because we are about the same age I think and I really wish I had discovered this sport when I was younger. I also know a number of athletic teenagers (some of them are family) and as I talk with them about their experiences playing football, baseball, soccer and cross country, I can’t help but think that they would love triathlon.
Anyway… how did you get into triathlon at age 18? I ask because we are about the same age I think and I really wish I had discovered this sport when I was younger. I also know a number of athletic teenagers (some of them are family) and as I talk with them about their experiences playing football, baseball, soccer and cross country, I can’t help but think that they would love triathlon.
Posted on 3/30/25 at 8:09 pm to goldennugget
I am rooting for you Goldennugget! Sounds like you have put a lot of hay in the barn, have worked really hard and have had to navigate some setbacks too. Regardless of what happens on race day, I think you should be very proud of the discipline, courage, resilience, and effort you have already shown. Getting to the start line of an Ironman isn’t easy. Have a great race day! You got this.
Posted on 3/31/25 at 11:20 am to 13233
@13233, You're very welcome. I hope I didn't come across as too much of a know it all. I don't want to derail Mingo's thread, but if you'd like to chat more about triathlon, please email me at kritra69@yahoo.com.
It's a wonderful sport and I miss it. Meniscus surgery in each knee made running not fun, and riding a bike in Lafayette has gotten to be way too dangerous.
I see you're in Hattiesburg. I have family in Columbia and every time I visit I think of how wonderful it would be to have those clean, hilly roads to ride on.
It's a wonderful sport and I miss it. Meniscus surgery in each knee made running not fun, and riding a bike in Lafayette has gotten to be way too dangerous.
I see you're in Hattiesburg. I have family in Columbia and every time I visit I think of how wonderful it would be to have those clean, hilly roads to ride on.
Posted on 3/31/25 at 11:46 am to kritra
quote:
I have family in Columbia and every time I visit I think of how wonderful it would be to have those clean, hilly roads to ride on.
Come for a Saturday morning group ride. Check out Jed’s Perfect Endurance Bike Shop FB page for updates.
Posted on 3/31/25 at 2:39 pm to kritra
@Kirtra - The meniscus tears must have been a severe blow. I can’t imagine how I would feel if I couldn’t go hit the roads and I have only been doing this for a fraction of the time as you. I am sorry and hope the swimming is something that can keep you somewhat satiated. Maybe those knees will eventually heal enough to do to a little bit again. I totally expect something like this will eventually happen to me.
I do live in Hattiesburg, but I rarely ride on the roads because I am going solo so often. I tend to wear out the Long Leaf Trace instead and love having it in the backyard. That being said there is a cycling group in town (Pedalites) connected with Jed’s Cycles. They do organized group rides (at three different skill levels) on most Saturday mornings. I suspect they are hitting the very roads you are talking about. I am not a regular with them, but on occasion I have bailed on what I was going to do and jumped in with them for a bit. Crazy how much faster you can get when you start drafting and working with others. These are, not surprisingly, typically nice welcoming folks. I mean they let this random dude just jump in on the fly. I bet they would be glad to see you sometime. Look for the pedalites group on Facebook and join the group. Next time you are in Columbia you might see a ride that suits. You might also check out Jed’s brand new shop. He literally built right next to the Long Leaf Trace at the “Jackson Station.” It’s nice. Has a coffee shop in it. He is an official dealer for just about every brand of bike you can think of too. You can do what I do. Get a cup and look at nice bikes that your spouse would kill you for if you actually bought! Ha!
I do live in Hattiesburg, but I rarely ride on the roads because I am going solo so often. I tend to wear out the Long Leaf Trace instead and love having it in the backyard. That being said there is a cycling group in town (Pedalites) connected with Jed’s Cycles. They do organized group rides (at three different skill levels) on most Saturday mornings. I suspect they are hitting the very roads you are talking about. I am not a regular with them, but on occasion I have bailed on what I was going to do and jumped in with them for a bit. Crazy how much faster you can get when you start drafting and working with others. These are, not surprisingly, typically nice welcoming folks. I mean they let this random dude just jump in on the fly. I bet they would be glad to see you sometime. Look for the pedalites group on Facebook and join the group. Next time you are in Columbia you might see a ride that suits. You might also check out Jed’s brand new shop. He literally built right next to the Long Leaf Trace at the “Jackson Station.” It’s nice. Has a coffee shop in it. He is an official dealer for just about every brand of bike you can think of too. You can do what I do. Get a cup and look at nice bikes that your spouse would kill you for if you actually bought! Ha!
Posted on 3/31/25 at 4:15 pm to 13233
Hub City Velo I think is the group name now. It’s on FB and Insta. Come ride sometime!
This post was edited on 3/31/25 at 4:16 pm
Posted on 3/31/25 at 7:29 pm to DownSouthJukin
That’s it! Thx.
Posted on 4/1/25 at 10:52 am to goldennugget
quote:
4 weeks out from Ironman Texas
I'll probably be out there volunteering as a wetsuit stripper.
Posted on 4/1/25 at 10:56 am to Cdawg
Texas 70.3 weather this weekend looks a little crazy so far. Low 54/Hi 67 nice temp but 20-30mph wind and rain.
Posted on 4/2/25 at 6:21 pm to Cdawg
Looks like that weather might come in the day before. Hope so for everyone. You can only control what you can control though. I also just sort of assume the weather everywhere is like south Mississippi. You can get an idea of what to prepare for, but you never really know what the weather is going to do until you are out in it anyway.
Posted on 4/3/25 at 12:12 pm to Cdawg
They call me bad weather Bill
4 of the 6 Ironmans i have done to date have seen record high temperatures
I even got a 70.3 I was supposed to do cancelled due to a hurricane last year (Augusta)
Also my only sub 3 marathon to date was done on a day that set record high temps as well in Feb 2024
So outside of the wind that Galveston forecasts doesn't seem too bad
4 of the 6 Ironmans i have done to date have seen record high temperatures
I even got a 70.3 I was supposed to do cancelled due to a hurricane last year (Augusta)
Also my only sub 3 marathon to date was done on a day that set record high temps as well in Feb 2024
So outside of the wind that Galveston forecasts doesn't seem too bad
Posted on 4/5/25 at 6:19 pm to goldennugget
You are fast. Sub 3 hour marathon in high temps is crazy good.
Posted on 4/6/25 at 11:05 am to Cdawg
Cdawg……..well said
I can see the argument that slow finishers may not deserve Kona chance. I remember applying for the Legacy spot after 2018. Covid hit and cancelled me 3x before I raced in 2022.
That application to WTC asked me questions on my journey. I really think they at what you as an athlete is giving back.
Me, man 30+ years in the sport, ran a tri club for 6 years, race director 2x (did not like that venture)head official for 6 years, regional board and regional president for USAT, volunteered at countless races
With volunteer at 4 IM races.
Trust me, Kona was hard because something happened and lost both legs off the bike. IMO, when racing IM slow or fast, go days bad days……you will have them. But per WTC Kona Legacy rules, you had to race and finish to keep eligble. So on many of those races i had a choice like everyone else. When in trouble you can quit or finish the race.
I truely planned on a great finish in Kona, I finished but not the way i wanted. Not good enough for me.
So all those chasing that Kona slot or Legacy, keep that dream alive. I did for 32 years, and finished.
Like the Tom Petty song “ running down a dream”
I can see the argument that slow finishers may not deserve Kona chance. I remember applying for the Legacy spot after 2018. Covid hit and cancelled me 3x before I raced in 2022.
That application to WTC asked me questions on my journey. I really think they at what you as an athlete is giving back.
Me, man 30+ years in the sport, ran a tri club for 6 years, race director 2x (did not like that venture)head official for 6 years, regional board and regional president for USAT, volunteered at countless races
With volunteer at 4 IM races.
Trust me, Kona was hard because something happened and lost both legs off the bike. IMO, when racing IM slow or fast, go days bad days……you will have them. But per WTC Kona Legacy rules, you had to race and finish to keep eligble. So on many of those races i had a choice like everyone else. When in trouble you can quit or finish the race.
I truely planned on a great finish in Kona, I finished but not the way i wanted. Not good enough for me.
So all those chasing that Kona slot or Legacy, keep that dream alive. I did for 32 years, and finished.
Like the Tom Petty song “ running down a dream”
Posted on 4/7/25 at 10:03 am to goldennugget
They cancelled the swim at Galveston. I was a little disappointed but it was the right call. Kayaks and lifeguards couldn't get out there it was a little rainy until about 6:30am.
It was pretty hairy with wet roads and very high side winds. With the TT start, the first 15 miles was taxing avoiding cyclists. Plenty of crashes. It was one of those days where I've done the race enough, there's nothing to prove, just get back unscathed.
The run was awesome. 60 degrees. Set it on cruise control. I ended up catching a buddy about mile 6 and just ran with him on in.
Check-the-box-did-it-day
It was pretty hairy with wet roads and very high side winds. With the TT start, the first 15 miles was taxing avoiding cyclists. Plenty of crashes. It was one of those days where I've done the race enough, there's nothing to prove, just get back unscathed.
The run was awesome. 60 degrees. Set it on cruise control. I ended up catching a buddy about mile 6 and just ran with him on in.
Check-the-box-did-it-day
This post was edited on 4/7/25 at 10:14 am
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