Part one includes information on running myths, low carb endurance, and running biomechanics and can be found by scrolling down after this post.
Here are the major points I took away from the lectures on Open Water Swimming and Transition Two in Triathlons at the Endurance Sports Show this past weekend.
Open Water Swimming: (1) You can draft in swimming just like in cycling; (2) an efficient way around a buoy is to cork screw, roll from front to back to front as you turn around the buoy; (3) sight on nearly every stroke, if you don’t see what you want just keep sighting don’t slow down; (4) you should do speed work in every swim even on recovery swims; (5) there are two main schools of swimming: Total immersion and straight arm turn over, they are not compatible; (6) get comfortable with other people in the water and in open water; (7) triathletes don’t want to build massive shoulders like elite swimmers because it slows them down on the bike and run; (8) swim until your hands brush the bottom when exiting the water, running through the water is a waste of energy.
Triathlon T2: (1) the tri-bike body position makes this transition a little easier than a road bike position; (2) do two sets of deep air squats every day; (3) keep your lower back limber; (4) keep your hip flexors and hamstrings limber; (5) everyone struggles through this transition because the back and core muscles are cramped up on the bike; (6) lacrosse balls make excellent massage tools for the Hamstring. Place the ball under your thigh on the hamstring while on a hard surface, then bend and extend your lower leg. This causes the hamstring to move over the ball; (7) tape two lacrosse balls together to make a massage tool for the back, use it against a wall rolling it up and down your spine.
My big take away: I have a lot of work to do.
I’m pretty solid on my running. I know how to improve in that area. I know quite a lot about running, gear, mechanics, training strategies, physiology, strength, and injury.
I’m sad to admit that I’ve been walking around with an enormous mental block about cycling and swimming: that I can just put in the miles/meters and I’d be just fine. This is probably fine for a goal of “just finish the race,” but if you want to challenge yourself and see, what you are capable of accomplishing, it won’t work.
In other words, I need to apply the knowledge I have about running to swimming and cycling. I need to train as hard at these two as I do with running.
Finally, I was also able to corner one of the physical therapists at the Endurance Sports Show and ask about the pop in my knee two weeks ago. He said if I had torn a ligament, it would have swollen like a grapefruit immediately, and the swelling would not have gone down after two-three days. Diagnosis: sprained knee. I’m clear to run so long as it does not cause pain.