Endurance Sports Show: Take Away Part two

endurance sports

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.

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