Swim
Looking for something new to enhance training?
Submitted by admin on Fri, 07/22/2011 - 18:03 This is from the author of Breathe Strong, Perform Bette. It's published with permission of Human Kinetics
"For every sport and fitness category described in the following sections, inspiratory muscle training (IMT) will improve exercise tolerance or performance by delaying the onset of the inspiratory muscle metaboreflex and reducing the perception of breathing and whole-body effort. These sections summarize the additional benefits.
Exercise and Fitness
For those engaged in general fitness training, IMT will make exercise feel easier, which enables people to maintain higher exercise intensities for longer durations. This enhances the fitness gains and caloric expenditure of general fitness conditioning.
The rate of perceived recovery will also improve, which will enhance the ability to maintain the tempo of activity during exercise-to-music classes and the intensity of circuit training. The enhancement of core stability will reduce injury risk and improve weight training.
Weight trainers will benefit from improved core stability, which may produce an improvement in maximal lift performances for lifts where trunk stiffness and stability contribute to the ability to overcome a load (e.g., Olympic lifts).
Endurance Sports
A wide range of endurance sports are reviewed here, but the principles that have been applied can be adapted to suit any sport.
Running
IMT will improve the runner’s ability to maintain a deeper, slower breathing pattern. It will also enhance the efficiency of respiratory and locomotor coupling (entrainment), enhance core stability (reducing spinal loading and improving leg drive efficiency), and improve postural control (balance). IMT may also reduce the risk of developing a side stitch.
Cycling
IMT will improve the cyclist’s ability to maintain a deeper, slower breathing pattern. It will also enhance the efficiency of respiratory and locomotor coupling (entrainment) and enhance core stability (reducing spinal loading and knee stress and improving pedaling efficiency). IMT will also allow the inspiratory muscles to operate more comfortably in extreme cycling positions (e.g., when using aerobars).
Swimming
The addition of IMT to swim and other aquatic training will improve the swimmer’s ability to maintain a deeper, slower breathing pattern and will enhance the efficiency of respiratory and locomotor coupling (entrainment). IMT can also enhance the swimmer’s ability to inhale rapidly and to achieve and sustain high lung volumes. As a result, the swimmer’s body position and stroke mechanics will be improved. A decrease in the number of breaths per stroke will also be possible. In addition, the muscles of the trunk will be better able to meet the dual demands for breathing and providing propulsive force.
Those using scuba will also benefit from a deeper, slower breathing pattern, which reduces air use and extends cylinder wear time. Furthermore, free divers and surfers may also experience an improvement in breath-holding time. Breathing restrictions imposed by wet suits will also be easier to overcome or tolerate after IMT.
Multisport
The addition of IMT to multisport training will provide the benefits summarized for each component. Most triathlons involve a wet suit swim, and IMT will enhance the swimmer’s ability to breathe efficiently and comfortably. Furthermore, the unique breathing-related disruption that occurs during the transition from cycling to running will be alleviated.
Rowing
The addition of IMT to rowing training will improve the rower’s ability to maintain a deeper, slower breathing pattern; enhance the efficiency of respiratory and locomotor coupling (entrainment); and enhance core stability and trunk stiffness (reducing spinal loading and improving force transmission to the blade). Furthermore, improvements in intercostal muscle function and the ability to generate and maintain high intrathoracic pressure may reduce the risk of rib stress fractures. IMT will also allow the inspiratory muscles to operate more comfortably at the catch and finish positions.
Sliding Sports
People taking part in sliding sports have a number of factors influencing their performance, including the effects of altitude and the challenges associated with maintaining balance. IMT will improve their ability to maintain a deeper, slower breathing pattern. It will also enhance the efficiency of respiratory and locomotor coupling (entrainment), enhance core stability (reducing spinal loading and improving leg drive efficiency), and improve postural control (balance) and trunk stiffness. The ability to maintain aerodynamic postures for longer periods without the associated breathing discomfort is another benefit of IMT.
Hiking and Mountaineering
Hikers and mountaineers have to contend with the effects of altitude, the impact of carrying heavy backpacks, and the challenges associated with maintaining balance on unpredictable terrain. IMT will improve their ability to maintain a deeper, slower breathing pattern; enhance the efficiency of respiratory and locomotor coupling (entrainment); and enhance core stability (reducing spinal loading). The challenges to postural control (balance) imposed by carrying a backpack and by traveling on uneven terrain will be minimized by IMT, and trunk stiffness will be improved. In addition, the ability to overcome the resistance to normal breathing movements of the trunk that are induced by backpacks will be improved.
Team and Sprint Sports
Team sports are diverse in their challenges, but they all have three important factors in common: They involve repeated high-intensity efforts that drive breathing to its limits; they require the contribution of the upper body and the core-stabilizing system (e.g., fending off opponents, changing direction quickly, or passing objects to teammates); and they require tactical decision making at a time when the distraction from breathing discomfort is high. IMT will improve the rate of perceived recovery between sprints, which will enhance repeated sprint performance and the quality of interval training. These improvements in perceived recovery should enable players to maintain the intensity of their involvement in the match or game, rather than back off for a period of “cruising” recovery. In addition, the damping down of breathlessness will lessen the distraction that this sensation imposes on tactical decision making. Improvements to core stability will advance a player’s effectiveness during physical interactions with opponents (e.g., tackling, fending off) and in activities such as kicking and throwing. For contact sports and those that involve activities requiring the application of whole-body isometric forces (such as a rugby scrum), players will benefit from the increased ability of the inspiratory muscles to function as breathing muscles. This is important in situations where the demand for breathing is high but the requirement for maximal core-stabilizing activity is also present. Finally, in those contact team sports requiring the use of mouth guards and other protective equipment, IMT can improve breathing comfort and reduce the risk of inspiratory muscle fatigue that results from the restrictions imposed by the equipment.
Racket, Striking, and Throwing Sports
Sports falling under this heading most commonly require the participants to use an implement to strike a ball—such as a racket (e.g., tennis, squash, badminton), club (e.g., golf), or bat (e.g., baseball, softball, cricket)—or they may be sports that involve throwing a ball (pitching and bowling). In the case of racket sports, the player is required to direct the ball within the bounds of the court using a range of strokes. Matches are fast paced, requiring speed, agility, and skill. In contrast, in sports such as golf or baseball, the player is able to square up to the ball or pitcher and is stationary as the ball is struck. These two scenarios create very different demands on the breathing muscles, but there are two common denominators: the involvement of the trunk musculature in providing a stable platform and in protecting the spine; the contribution of the entire trunk musculature to the task of accelerating a racket, club, bat, or arm.
After using IMT, players in racket sports will be able to maintain a higher tempo of performance during rallies, and they will experience a reduction in unforced errors. Rate of perceived recovery between rallies will also improve, which will enhance the ability to maintain and dictate the pace and tempo of the game. In addition, the damping down of breathlessness will lessen the distraction that this sensation imposes on tactical decision making. The enhancement of core stability and improved contribution of the trunk musculature to racket head speed and precision will increase the likelihood of aces and shots that are “winners,” as well as reduce the risk of injury.
Many of these sports require high levels of core stability and a contribution from the trunk musculature to the swinging of implements (such as clubs and bats) or the launching of projectiles (such as in field sports). Players in these sports will benefit from the enhanced function of the diaphragm and the enhanced contribution of the inspiratory accessory muscles to these movements. This will result in an increase in striking and throwing velocities. In addition, there will be a reduction in injury risk because of the enhanced spinal stability and the improved resistance of rib cage muscles to tearing."
"For every sport and fitness category described in the following sections, inspiratory muscle training (IMT) will improve exercise tolerance or performance by delaying the onset of the inspiratory muscle metaboreflex and reducing the perception of breathing and whole-body effort. These sections summarize the additional benefits.
Exercise and Fitness
For those engaged in general fitness training, IMT will make exercise feel easier, which enables people to maintain higher exercise intensities for longer durations. This enhances the fitness gains and caloric expenditure of general fitness conditioning.
The rate of perceived recovery will also improve, which will enhance the ability to maintain the tempo of activity during exercise-to-music classes and the intensity of circuit training. The enhancement of core stability will reduce injury risk and improve weight training.
Weight trainers will benefit from improved core stability, which may produce an improvement in maximal lift performances for lifts where trunk stiffness and stability contribute to the ability to overcome a load (e.g., Olympic lifts).
Endurance Sports
A wide range of endurance sports are reviewed here, but the principles that have been applied can be adapted to suit any sport.
Running
IMT will improve the runner’s ability to maintain a deeper, slower breathing pattern. It will also enhance the efficiency of respiratory and locomotor coupling (entrainment), enhance core stability (reducing spinal loading and improving leg drive efficiency), and improve postural control (balance). IMT may also reduce the risk of developing a side stitch.
Cycling
IMT will improve the cyclist’s ability to maintain a deeper, slower breathing pattern. It will also enhance the efficiency of respiratory and locomotor coupling (entrainment) and enhance core stability (reducing spinal loading and knee stress and improving pedaling efficiency). IMT will also allow the inspiratory muscles to operate more comfortably in extreme cycling positions (e.g., when using aerobars).
Swimming
The addition of IMT to swim and other aquatic training will improve the swimmer’s ability to maintain a deeper, slower breathing pattern and will enhance the efficiency of respiratory and locomotor coupling (entrainment). IMT can also enhance the swimmer’s ability to inhale rapidly and to achieve and sustain high lung volumes. As a result, the swimmer’s body position and stroke mechanics will be improved. A decrease in the number of breaths per stroke will also be possible. In addition, the muscles of the trunk will be better able to meet the dual demands for breathing and providing propulsive force.
Those using scuba will also benefit from a deeper, slower breathing pattern, which reduces air use and extends cylinder wear time. Furthermore, free divers and surfers may also experience an improvement in breath-holding time. Breathing restrictions imposed by wet suits will also be easier to overcome or tolerate after IMT.
Multisport
The addition of IMT to multisport training will provide the benefits summarized for each component. Most triathlons involve a wet suit swim, and IMT will enhance the swimmer’s ability to breathe efficiently and comfortably. Furthermore, the unique breathing-related disruption that occurs during the transition from cycling to running will be alleviated.
Rowing
The addition of IMT to rowing training will improve the rower’s ability to maintain a deeper, slower breathing pattern; enhance the efficiency of respiratory and locomotor coupling (entrainment); and enhance core stability and trunk stiffness (reducing spinal loading and improving force transmission to the blade). Furthermore, improvements in intercostal muscle function and the ability to generate and maintain high intrathoracic pressure may reduce the risk of rib stress fractures. IMT will also allow the inspiratory muscles to operate more comfortably at the catch and finish positions.
Sliding Sports
People taking part in sliding sports have a number of factors influencing their performance, including the effects of altitude and the challenges associated with maintaining balance. IMT will improve their ability to maintain a deeper, slower breathing pattern. It will also enhance the efficiency of respiratory and locomotor coupling (entrainment), enhance core stability (reducing spinal loading and improving leg drive efficiency), and improve postural control (balance) and trunk stiffness. The ability to maintain aerodynamic postures for longer periods without the associated breathing discomfort is another benefit of IMT.
Hiking and Mountaineering
Hikers and mountaineers have to contend with the effects of altitude, the impact of carrying heavy backpacks, and the challenges associated with maintaining balance on unpredictable terrain. IMT will improve their ability to maintain a deeper, slower breathing pattern; enhance the efficiency of respiratory and locomotor coupling (entrainment); and enhance core stability (reducing spinal loading). The challenges to postural control (balance) imposed by carrying a backpack and by traveling on uneven terrain will be minimized by IMT, and trunk stiffness will be improved. In addition, the ability to overcome the resistance to normal breathing movements of the trunk that are induced by backpacks will be improved.
Team and Sprint Sports
Team sports are diverse in their challenges, but they all have three important factors in common: They involve repeated high-intensity efforts that drive breathing to its limits; they require the contribution of the upper body and the core-stabilizing system (e.g., fending off opponents, changing direction quickly, or passing objects to teammates); and they require tactical decision making at a time when the distraction from breathing discomfort is high. IMT will improve the rate of perceived recovery between sprints, which will enhance repeated sprint performance and the quality of interval training. These improvements in perceived recovery should enable players to maintain the intensity of their involvement in the match or game, rather than back off for a period of “cruising” recovery. In addition, the damping down of breathlessness will lessen the distraction that this sensation imposes on tactical decision making. Improvements to core stability will advance a player’s effectiveness during physical interactions with opponents (e.g., tackling, fending off) and in activities such as kicking and throwing. For contact sports and those that involve activities requiring the application of whole-body isometric forces (such as a rugby scrum), players will benefit from the increased ability of the inspiratory muscles to function as breathing muscles. This is important in situations where the demand for breathing is high but the requirement for maximal core-stabilizing activity is also present. Finally, in those contact team sports requiring the use of mouth guards and other protective equipment, IMT can improve breathing comfort and reduce the risk of inspiratory muscle fatigue that results from the restrictions imposed by the equipment.
Racket, Striking, and Throwing Sports
Sports falling under this heading most commonly require the participants to use an implement to strike a ball—such as a racket (e.g., tennis, squash, badminton), club (e.g., golf), or bat (e.g., baseball, softball, cricket)—or they may be sports that involve throwing a ball (pitching and bowling). In the case of racket sports, the player is required to direct the ball within the bounds of the court using a range of strokes. Matches are fast paced, requiring speed, agility, and skill. In contrast, in sports such as golf or baseball, the player is able to square up to the ball or pitcher and is stationary as the ball is struck. These two scenarios create very different demands on the breathing muscles, but there are two common denominators: the involvement of the trunk musculature in providing a stable platform and in protecting the spine; the contribution of the entire trunk musculature to the task of accelerating a racket, club, bat, or arm.
After using IMT, players in racket sports will be able to maintain a higher tempo of performance during rallies, and they will experience a reduction in unforced errors. Rate of perceived recovery between rallies will also improve, which will enhance the ability to maintain and dictate the pace and tempo of the game. In addition, the damping down of breathlessness will lessen the distraction that this sensation imposes on tactical decision making. The enhancement of core stability and improved contribution of the trunk musculature to racket head speed and precision will increase the likelihood of aces and shots that are “winners,” as well as reduce the risk of injury.
Many of these sports require high levels of core stability and a contribution from the trunk musculature to the swinging of implements (such as clubs and bats) or the launching of projectiles (such as in field sports). Players in these sports will benefit from the enhanced function of the diaphragm and the enhanced contribution of the inspiratory accessory muscles to these movements. This will result in an increase in striking and throwing velocities. In addition, there will be a reduction in injury risk because of the enhanced spinal stability and the improved resistance of rib cage muscles to tearing."
Why swim a marathon?
Submitted by admin on Wed, 07/13/2011 - 15:20 This is from the author of Open Water Swimming. It's published with permission of Human Kinetics
In the sport of marathon swimming, in which extreme distances, extreme temperatures, and extreme conditions (large ocean swells, strong currents, and marine life) are expected, individuals come from all walks of life. Their physical abilities to push themselves hour after hour are augmented by their tremendous mental focus and strength of character.
Marathon swimmers are generally an introspective group with plenty of opportunities to reflect upon their motivations while swimming. Some swim to achieve a personal goal. Others strive to set records or to gain some level of fame. Some raise money for charity. Others endeavor to promote a cause. But they all have an unwavering passion to achieve their goal.
Deeply Held Passion
Without passion, a marathon swimmer cannot do the training necessary for success. They genuinely enjoy their time in the water and the challenges they inevitably face.
Training can be harsh and is always conducted without fanfare. Swimmers face the solitary walk to the shoreline, countless hours swimming alone, and shivering and muscle soreness afterward. Their ability to persevere is what defines them at their very core. They possess the uncommon ability to focus on the positive, ignore the discomforts they face, and readily accept sacrifices.
Passion helps push marathon swimmers past the pain, boredom, and difficulties. The immense joy and satisfaction of touching the ground and finishing by walking-or crawling-onto shore is a feeling they cherish for the rest of their lives.
Uncommon Commitment
The commitment shown by marathon swimmers takes many forms: physical, emotional, financial, and logistical. Physical endurance and strength of character are not enough. The financial means to support one's passion and the ability to assemble a knowledgeable support team cannot be underestimated.
The physical commitment has to do with the requirement to swim for hours. This commitment frequently requires the adjustment of work schedules, family obligations, nutritional habits, and sleep schedules.
The emotional commitment speaks to the marathon's swimmers sustained mental focus over time. Fatigue, boredom, nervousness, and discomfort are significantly more powerful forces in the open water than on land. When the conditions in the open water become difficult, it is tempting to stop, get out of the water, and look forward to another day. Marathon swimmers understand that the strength of their mental efforts and their control over their emotions enable their bodies to follow.
The financial commitment to marathon swimming is high because escort boats, support crews, hotel stays, meals, and travel must be arranged. The total cost, including a qualifying swim, travel for the swim itself, governing body fees, food, training time, and equipment, can easily run over $10,000 depending on the location of the swim.
The logistical commitment includes arranging for an escort pilot and support team. It also includes organizing all the travel, feeding, and equipment as well as completing documentation, visas and medical release forms in a timely manner. Pre-swim promotions, interviews, and a post-swim party or follow-up with one's chosen charity are just a few of the details swimmers manage before and after their marathon swim.
In the sport of marathon swimming, in which extreme distances, extreme temperatures, and extreme conditions (large ocean swells, strong currents, and marine life) are expected, individuals come from all walks of life. Their physical abilities to push themselves hour after hour are augmented by their tremendous mental focus and strength of character.
Marathon swimmers are generally an introspective group with plenty of opportunities to reflect upon their motivations while swimming. Some swim to achieve a personal goal. Others strive to set records or to gain some level of fame. Some raise money for charity. Others endeavor to promote a cause. But they all have an unwavering passion to achieve their goal.
Deeply Held Passion
Without passion, a marathon swimmer cannot do the training necessary for success. They genuinely enjoy their time in the water and the challenges they inevitably face.
Training can be harsh and is always conducted without fanfare. Swimmers face the solitary walk to the shoreline, countless hours swimming alone, and shivering and muscle soreness afterward. Their ability to persevere is what defines them at their very core. They possess the uncommon ability to focus on the positive, ignore the discomforts they face, and readily accept sacrifices.
Passion helps push marathon swimmers past the pain, boredom, and difficulties. The immense joy and satisfaction of touching the ground and finishing by walking-or crawling-onto shore is a feeling they cherish for the rest of their lives.
Uncommon Commitment
The commitment shown by marathon swimmers takes many forms: physical, emotional, financial, and logistical. Physical endurance and strength of character are not enough. The financial means to support one's passion and the ability to assemble a knowledgeable support team cannot be underestimated.
The physical commitment has to do with the requirement to swim for hours. This commitment frequently requires the adjustment of work schedules, family obligations, nutritional habits, and sleep schedules.
The emotional commitment speaks to the marathon's swimmers sustained mental focus over time. Fatigue, boredom, nervousness, and discomfort are significantly more powerful forces in the open water than on land. When the conditions in the open water become difficult, it is tempting to stop, get out of the water, and look forward to another day. Marathon swimmers understand that the strength of their mental efforts and their control over their emotions enable their bodies to follow.
The financial commitment to marathon swimming is high because escort boats, support crews, hotel stays, meals, and travel must be arranged. The total cost, including a qualifying swim, travel for the swim itself, governing body fees, food, training time, and equipment, can easily run over $10,000 depending on the location of the swim.
The logistical commitment includes arranging for an escort pilot and support team. It also includes organizing all the travel, feeding, and equipment as well as completing documentation, visas and medical release forms in a timely manner. Pre-swim promotions, interviews, and a post-swim party or follow-up with one's chosen charity are just a few of the details swimmers manage before and after their marathon swim.
Swimmers needn't fear the open water
Submitted by admin on Fri, 04/22/2011 - 18:40 This is an excerpt from an upcoming book, Open Water Swimming. It's published with permission of Human Kinetics.
Veterans of open water swimming know to expect the unexpected in the open sea. But for those new to the sport, the open water can be frightening. Steven Munatones, author of the upcoming Open Water Swimming (Human Kinetics, June 2011), says open water swimmers must learn to accept the conditions of the sea and, rather than experience apprehension, welcome the challenge.
"Although it is not always possible to overcome all your fears of the open water, you can certainly minimize many of these through training, anticipation, and preparation," says Munatones.
In Open Water Swimming, Munatones discusses the most common elements that swimmers will encounter and how to be prepared for any circumstance.
Swimming in saltwater. Swimming for long periods in saltwater can cause a person's tongue to swell and feel different, but gargling with mouthwash or a mixture of water and mouthwash can help alleviate the sensation. "Occasionally, if you swim for very long periods in very salty water, you will temporarily lose the taste sensation in your tongue," Munatones says. "This is normal, and the sensation will soon return."
Phenomenon of third spacing. "One unique physiological effect of swimming in freshwater or saltwater for long periods is third spacing," Munatones explains. "Third spacing causes your body to look softer and pudgier than normal." The extent of third spacing depends on the person, but can occur in less than an hour and the body returns to normal within 24 hours. Actions such as not hydrating adequately during a cold water training session can accentuate third spacing. "If you don't adequately hydrate during a long swim, the loss of electrolytes can also cause third spacing when extracellular fluids go out of the blood vessels and into your skin tissue," Munatones adds. Marine animals. "Some swimmers fear what they can see. Other swimmers fear what they cannot see," says Munatones. "Accept the fact that you are entering another world with innumerable aquatic denizens that consider you the intruder." Swimming with a teammate or escort side by side can help swimmers stay focused and keep their minds off of what is swimming below. "The most feared predators are sharks--of any kind. Fortunately, and realistically, the chances of encountering a shark are nearly zero," Munatones adds.
Risk of pollution. Pollution in the open water may be in gaseous form (e.g., escort boat exhaust), liquid form (e.g., oil slicks), or solid form (e.g., flotsam, jetsam, plastic bags, floating pieces of wood, or other discarded remnants). "Bacteria or unseen pollutants in the water can cause anything from an upset stomach to severe skin reactions," Munatones explains. "Although you will not be able to prevent everything from entering your system, use earplugs and try to keep your mouth as closed as possible when your face is in the water." Munatones adds that swimmers should rinse off soon after getting out of the water, preferably with soap.
"Adventure, a sense of accomplishment, and the thrill of competition are a few of the many reasons millions of people are heading to the open water," says Munatones. "Contemporary athletes' desire to accept the challenge of the open water is no longer questioned but rather encouraged, supported, and celebrated."
Veterans of open water swimming know to expect the unexpected in the open sea. But for those new to the sport, the open water can be frightening. Steven Munatones, author of the upcoming Open Water Swimming (Human Kinetics, June 2011), says open water swimmers must learn to accept the conditions of the sea and, rather than experience apprehension, welcome the challenge.
"Although it is not always possible to overcome all your fears of the open water, you can certainly minimize many of these through training, anticipation, and preparation," says Munatones.
In Open Water Swimming, Munatones discusses the most common elements that swimmers will encounter and how to be prepared for any circumstance.
Swimming in saltwater. Swimming for long periods in saltwater can cause a person's tongue to swell and feel different, but gargling with mouthwash or a mixture of water and mouthwash can help alleviate the sensation. "Occasionally, if you swim for very long periods in very salty water, you will temporarily lose the taste sensation in your tongue," Munatones says. "This is normal, and the sensation will soon return."
Phenomenon of third spacing. "One unique physiological effect of swimming in freshwater or saltwater for long periods is third spacing," Munatones explains. "Third spacing causes your body to look softer and pudgier than normal." The extent of third spacing depends on the person, but can occur in less than an hour and the body returns to normal within 24 hours. Actions such as not hydrating adequately during a cold water training session can accentuate third spacing. "If you don't adequately hydrate during a long swim, the loss of electrolytes can also cause third spacing when extracellular fluids go out of the blood vessels and into your skin tissue," Munatones adds. Marine animals. "Some swimmers fear what they can see. Other swimmers fear what they cannot see," says Munatones. "Accept the fact that you are entering another world with innumerable aquatic denizens that consider you the intruder." Swimming with a teammate or escort side by side can help swimmers stay focused and keep their minds off of what is swimming below. "The most feared predators are sharks--of any kind. Fortunately, and realistically, the chances of encountering a shark are nearly zero," Munatones adds.
Risk of pollution. Pollution in the open water may be in gaseous form (e.g., escort boat exhaust), liquid form (e.g., oil slicks), or solid form (e.g., flotsam, jetsam, plastic bags, floating pieces of wood, or other discarded remnants). "Bacteria or unseen pollutants in the water can cause anything from an upset stomach to severe skin reactions," Munatones explains. "Although you will not be able to prevent everything from entering your system, use earplugs and try to keep your mouth as closed as possible when your face is in the water." Munatones adds that swimmers should rinse off soon after getting out of the water, preferably with soap.
"Adventure, a sense of accomplishment, and the thrill of competition are a few of the many reasons millions of people are heading to the open water," says Munatones. "Contemporary athletes' desire to accept the challenge of the open water is no longer questioned but rather encouraged, supported, and celebrated."
Great swim technique site
Submitted by admin on Mon, 05/10/2010 - 17:08 A friend just told me about this really neat site, " Aquatic Animation for Analysis and Education." It's web site is http://virtual-swim.com
It contains animations for all strokes at race pace and in slow motion for analysis, also from four angles.
Really cool - check it out.
It contains animations for all strokes at race pace and in slow motion for analysis, also from four angles.
Really cool - check it out.
Master the freestyle
Submitted by admin on Wed, 01/20/2010 - 20:19 For anyone who has spent any time leaning and perfecting freestyle, you realize that the more you practice it, the more your understand it is a technique sport. There are so many movements that have to be executed correctly for it to work well, that it can overwhelm you. So pick one or two drills or areas of focus per training session and just focus on that. It WILL pay off for you in the long run!
Here's an excerpt from Swimming Anatomy with permission of the publisher, Human Kinetics.
"As the hand enters into the water, the wrist and elbow follow and the arm is extended to the starting position of the propulsive phase. Upward rotation of the shoulder blade
allows the swimmer to reach an elongated position in the water. From this elongated position, the first part of the propulsive phase begins with the catch. The initial movements are first generated by the clavicular portion of the pectoralis major. The latissimus dorsi quickly joins in to assist the pectoralis major. These two muscles generate a majority of the force during the underwater pull, mostly during the second half of the pull. The wrist flexors act to hold the wrist in a position of slight flexion for the entire duration of the propulsive phase. At the elbow, the elbow flexors (biceps brachii and brachialis) begin to contract at the start of the catch phase, gradually taking the elbow from full extension into approximately 30 degrees of flexion. During the final portion of the propulsive phase the triceps brachii acts to extend the elbow, which brings the hand backward and upward toward the surface of the water, thus ending the propulsive phase. The total amount of extension taking place depends on your specific stroke mechanics and the point at which you initiate your recovery. The deltoid and rotator cuff (supraspinatus, infraspinatus, teres minor, and subscapularis) are the primary muscles active during the recovery phase, functioning to bring the arm and hand out of the water near the hips and return them to an overhead position for reentry into the water. The arm movements during freestyle are reciprocal in nature, meaning that while one arm is engaged in propulsion, the other is in the recovery process.
Several muscle groups function as stabilizers during both the propulsive phase and the recovery phase. One of the key groups is the shoulder blade stabilizers (pectoralis minor, rhomboid, levator scapula, middle and lower trapezius, and the serratus anterior), which as the name implies serve to anchor or stabilize the shoulder blade. Proper functioning of this muscle group is important because all the propulsive forces generated by the arm and hand rely on the scapula’s having a firm base of support. Additionally, the shoulder blade stabilizers work with the deltoid and rotator cuff to reposition the arm during the recovery phase. The core stabilizers (transversus abdominis, rectus abdominis, internal oblique, external oblique, and erector spinae) are also integral to efficient stroke mechanics because they serve as a link between the movements of the upper and lower extremities. This link is central to coordination of the body roll that takes place during freestyle swimming.
Like the arm movements, the kicking movements can be categorized as a propulsive phase and a recovery phase; these are also referred to as the downbeat and the upbeat. The propulsive phase (downbeat) begins at the hips by activation of the iliopsoas and rectus femoris muscles. The rectus femoris also initiates extension of the knee, which follows shortly after hip flexion begins. The quadriceps (vastus lateralis, vastus intermedius, and vastus medialis) join the rectus femoris to help generate more forceful extension of the knee. Like the propulsive phase, the recovery phase starts at the hips with contraction of the gluteal muscles (primarily gluteus maximus and medius) and is quickly followed by contraction of the hamstrings (biceps femoris, semitendinosus, and semimembranosus). Both muscle groups function as hip extensors. Throughout the entire kicking motion the foot is maintained in a plantarflexed position secondary to activation of the gastrocnemius and soleus and pressure exerted by the water during the downbeat portion of the kick."
Here's an excerpt from Swimming Anatomy with permission of the publisher, Human Kinetics.
"As the hand enters into the water, the wrist and elbow follow and the arm is extended to the starting position of the propulsive phase. Upward rotation of the shoulder blade
allows the swimmer to reach an elongated position in the water. From this elongated position, the first part of the propulsive phase begins with the catch. The initial movements are first generated by the clavicular portion of the pectoralis major. The latissimus dorsi quickly joins in to assist the pectoralis major. These two muscles generate a majority of the force during the underwater pull, mostly during the second half of the pull. The wrist flexors act to hold the wrist in a position of slight flexion for the entire duration of the propulsive phase. At the elbow, the elbow flexors (biceps brachii and brachialis) begin to contract at the start of the catch phase, gradually taking the elbow from full extension into approximately 30 degrees of flexion. During the final portion of the propulsive phase the triceps brachii acts to extend the elbow, which brings the hand backward and upward toward the surface of the water, thus ending the propulsive phase. The total amount of extension taking place depends on your specific stroke mechanics and the point at which you initiate your recovery. The deltoid and rotator cuff (supraspinatus, infraspinatus, teres minor, and subscapularis) are the primary muscles active during the recovery phase, functioning to bring the arm and hand out of the water near the hips and return them to an overhead position for reentry into the water. The arm movements during freestyle are reciprocal in nature, meaning that while one arm is engaged in propulsion, the other is in the recovery process.
Several muscle groups function as stabilizers during both the propulsive phase and the recovery phase. One of the key groups is the shoulder blade stabilizers (pectoralis minor, rhomboid, levator scapula, middle and lower trapezius, and the serratus anterior), which as the name implies serve to anchor or stabilize the shoulder blade. Proper functioning of this muscle group is important because all the propulsive forces generated by the arm and hand rely on the scapula’s having a firm base of support. Additionally, the shoulder blade stabilizers work with the deltoid and rotator cuff to reposition the arm during the recovery phase. The core stabilizers (transversus abdominis, rectus abdominis, internal oblique, external oblique, and erector spinae) are also integral to efficient stroke mechanics because they serve as a link between the movements of the upper and lower extremities. This link is central to coordination of the body roll that takes place during freestyle swimming.
Like the arm movements, the kicking movements can be categorized as a propulsive phase and a recovery phase; these are also referred to as the downbeat and the upbeat. The propulsive phase (downbeat) begins at the hips by activation of the iliopsoas and rectus femoris muscles. The rectus femoris also initiates extension of the knee, which follows shortly after hip flexion begins. The quadriceps (vastus lateralis, vastus intermedius, and vastus medialis) join the rectus femoris to help generate more forceful extension of the knee. Like the propulsive phase, the recovery phase starts at the hips with contraction of the gluteal muscles (primarily gluteus maximus and medius) and is quickly followed by contraction of the hamstrings (biceps femoris, semitendinosus, and semimembranosus). Both muscle groups function as hip extensors. Throughout the entire kicking motion the foot is maintained in a plantarflexed position secondary to activation of the gastrocnemius and soleus and pressure exerted by the water during the downbeat portion of the kick."
Triathlon Training DVD series
Submitted by admin on Thu, 12/31/2009 - 19:57
I've reviewed this DVD series, "The Ultimate Training, Technique, and Strategy Series for Triathletes" and recommend you check it out. Most are taught by Clark Campbell, former Professional Triathlete and University of Kansas Swimming Coach.
The Bike, The Run, The Swim DVDs will take you through the nuances of technique and then go over detailed training plans in depth.
"The Core Strength: Pilates for Triathletes" is a superb teaching of core strength taught and flexibility by June Quick, Certified Pilates Instructor, licensed Physical Therapist, Certified Athletic Trainer, and Stanford University Swimming consultant. She explains the movements that are demonstrated by a beginner and pro triathlete, how to make some more advanced movements when you're ready, and pre-hab to prevent common athletic injuries.
If you're new to triathlon and learn better visually, this is the package you want. It's like having a coach start you out. If you've been around the track a few times, pun intended, you may still pick up some technique and training pointers.
Championship Productions forwarded these to me for review and I'm glad they. I had not heard of them but these are some really good training resources.
Author shares his swimming secrets (podcast)
Submitted by admin on Wed, 12/23/2009 - 00:53 Swimming anatomy is quickly becoming a top seller for those wanting to learn more in depth about their swimming. Here's a podcast by the author of from Swimming Anatomy. It's published with permission of Human Kinetics.
"Ian McLeod, is the author of Swimming Anatomy. Recommended by USA Swimming, McLeod has extensive experience working with world-class athletes, particularly swimmers. A certified athletic trainer and certified massage therapist, he was a member of the U.S. team’s medical staff at the 2008 Summer Olympic Games in Beijing. He has also worked extensively as an athletic trainer with the sports programs at the University of Virginia and Arizona State University."
"Ian McLeod, is the author of Swimming Anatomy. Recommended by USA Swimming, McLeod has extensive experience working with world-class athletes, particularly swimmers. A certified athletic trainer and certified massage therapist, he was a member of the U.S. team’s medical staff at the 2008 Summer Olympic Games in Beijing. He has also worked extensively as an athletic trainer with the sports programs at the University of Virginia and Arizona State University."
A strong core is essential for powerful swimming
Submitted by admin on Wed, 12/09/2009 - 20:52 Here's a terrific excerpt from "Swimming Anatomy" published with permission of Human Kinetics.
"To move your body efficiently through the water, a coordinated movement of the arms and legs must occur. The key to this coordinated movement is a strong core, of which the muscles of the abdominal wall are a primary component. Besides helping to link the movement of the upper and lower body, the abdominal muscles assist with the body-rolling movements that take place during freestyle and backstroke and are responsible for the undulating movements of the torso that take place during butterfly, breaststroke, and underwater dolphin kicking.
The abdominal wall is composed of four paired muscles that extend from the rib cage to the pelvis. The muscles can be divided into two groups—a single anterior group and two lateral groups that mirror each other. The anterior group contains only one paired muscle, the rectus abdominis, which is divided into a right and left half by the midline of the body. The two lateral groups each contain a side of the remaining three paired muscles—the external oblique, internal oblique, and transversus abdominis (figure 5.1). In human motion and athletics, the abdominal muscles serve two primary functions: (1) movement, specifically forward trunk flexion (curling the trunk forward), lateral trunk flexion (bending to the side), and trunk rotation; and (2) stabilization of the low back and trunk. The motions mentioned earlier result from the coordinated activation of multiple muscle groups or the activation of a single muscle group.
The rectus abdominis, popularly known as the six pack, attaches superiorly to the sternum and the surrounding cartilage of ribs 5 through 7. The fibers then run vertically to attach to the middle of the pelvis at the pubic symphysis and pubic crest. The six-pack appearance results because the muscle is divided by and encased in a sheath of tissue called a fascia. The visible line running along the midline of the body dividing the muscle in two halves is known as the linea alba. Contraction of the upper fibers of the rectus abdominis curls the upper trunk downward, whereas contraction of the lower fibers pulls the pelvis upward toward the chest. Combined contraction of both the upper and lower fibers rolls the trunk into a ball.
The muscles of the two lateral groups are arranged into three layers. The external oblique forms the most superficial layer. From its attachment on the external surface of ribs 5 through 12, the fibers run obliquely (diagonally) to attach at the midline of the body along the linea alba and pelvis. If you were to think of your fingers as the fibers of this muscle, the fibers would run in the same direction as your fingers do when you put your hand into the front pocket of a pair of pants. Unilateral (single-sided) contraction of the muscle results in trunk rotation to the opposite side, meaning that contraction of the right external oblique rotates the trunk to the left. Bilateral contraction results in trunk flexion.
The next layer is formed by the internal oblique. The orientation of its fibers is perpendicular to those of the external oblique. This muscle originates from the upper part of the pelvis and from a structure known as the thoracolumbar fascia, which is a broad band of dense connective tissue that attaches to the spine in the upper- and lower-back region. From its posterior attachment, the internal oblique wraps around to the front of the abdomen, inserting at the linea alba and pubis. Unilateral contraction rotates the trunk to the same side, and bilateral contraction leads to trunk flexion. The deepest of the three layers is formed by the transversus abdominis, so named because the muscle fibers run transversely (horizontally) across the abdomen. The transversus abdominis arises from the internal surface of the cartilage of ribs 5 through 12, the upper part of pelvis, and the thoracolumbar fascia. The muscle joins with the internal oblique to attach along the midline of the body at the linea alba and pubis. Contraction of the transversus abdominis does not result in significant trunk motion, but it does join the other muscles of the lateral group to function as a core stabilizer. An analogy that often helps people grasp the core-stabilizing function of the muscles of the lateral group is to think of them as a corset that, when tightened, holds the core in a stabilized position."
"To move your body efficiently through the water, a coordinated movement of the arms and legs must occur. The key to this coordinated movement is a strong core, of which the muscles of the abdominal wall are a primary component. Besides helping to link the movement of the upper and lower body, the abdominal muscles assist with the body-rolling movements that take place during freestyle and backstroke and are responsible for the undulating movements of the torso that take place during butterfly, breaststroke, and underwater dolphin kicking.
The abdominal wall is composed of four paired muscles that extend from the rib cage to the pelvis. The muscles can be divided into two groups—a single anterior group and two lateral groups that mirror each other. The anterior group contains only one paired muscle, the rectus abdominis, which is divided into a right and left half by the midline of the body. The two lateral groups each contain a side of the remaining three paired muscles—the external oblique, internal oblique, and transversus abdominis (figure 5.1). In human motion and athletics, the abdominal muscles serve two primary functions: (1) movement, specifically forward trunk flexion (curling the trunk forward), lateral trunk flexion (bending to the side), and trunk rotation; and (2) stabilization of the low back and trunk. The motions mentioned earlier result from the coordinated activation of multiple muscle groups or the activation of a single muscle group.
The rectus abdominis, popularly known as the six pack, attaches superiorly to the sternum and the surrounding cartilage of ribs 5 through 7. The fibers then run vertically to attach to the middle of the pelvis at the pubic symphysis and pubic crest. The six-pack appearance results because the muscle is divided by and encased in a sheath of tissue called a fascia. The visible line running along the midline of the body dividing the muscle in two halves is known as the linea alba. Contraction of the upper fibers of the rectus abdominis curls the upper trunk downward, whereas contraction of the lower fibers pulls the pelvis upward toward the chest. Combined contraction of both the upper and lower fibers rolls the trunk into a ball.
The muscles of the two lateral groups are arranged into three layers. The external oblique forms the most superficial layer. From its attachment on the external surface of ribs 5 through 12, the fibers run obliquely (diagonally) to attach at the midline of the body along the linea alba and pelvis. If you were to think of your fingers as the fibers of this muscle, the fibers would run in the same direction as your fingers do when you put your hand into the front pocket of a pair of pants. Unilateral (single-sided) contraction of the muscle results in trunk rotation to the opposite side, meaning that contraction of the right external oblique rotates the trunk to the left. Bilateral contraction results in trunk flexion.
The next layer is formed by the internal oblique. The orientation of its fibers is perpendicular to those of the external oblique. This muscle originates from the upper part of the pelvis and from a structure known as the thoracolumbar fascia, which is a broad band of dense connective tissue that attaches to the spine in the upper- and lower-back region. From its posterior attachment, the internal oblique wraps around to the front of the abdomen, inserting at the linea alba and pubis. Unilateral contraction rotates the trunk to the same side, and bilateral contraction leads to trunk flexion. The deepest of the three layers is formed by the transversus abdominis, so named because the muscle fibers run transversely (horizontally) across the abdomen. The transversus abdominis arises from the internal surface of the cartilage of ribs 5 through 12, the upper part of pelvis, and the thoracolumbar fascia. The muscle joins with the internal oblique to attach along the midline of the body at the linea alba and pubis. Contraction of the transversus abdominis does not result in significant trunk motion, but it does join the other muscles of the lateral group to function as a core stabilizer. An analogy that often helps people grasp the core-stabilizing function of the muscles of the lateral group is to think of them as a corset that, when tightened, holds the core in a stabilized position."
Alexander Popov swimming technique
Submitted by admin on Mon, 11/30/2009 - 18:38 Alexander Popov swimming technique:
The Swim: Technique and Training for Triathletes
Submitted by admin on Thu, 08/20/2009 - 14:47 It feels like I am starting over, having been out of the water so long due to injuries. I used to swim with the local US Masters group for a while and improved quite a bit during that time - thanks Coach Dan&Coach Dave. Our total yardage varied depending on the season and in which lane you swam. Mine varied from 2700 to 4200 yards each practice, three times per week. I thought I was really churning up the water until I talked with a friend whose 12 year old daughter on a rec. league swim team was averaging 3500 yards three to four time per week. I had also heard D1 collegiate swimmers swam between 8000 and 12000 yards a day. But for me, it was enough because I had just started swimming a year before that.
Now that I am just coming back to the water after a long absence, it's almost like starting over. I remember the mechanics and drills but I am nowhere near where I left off because I have not used those muscles in that way in a long time. Because of this, I thought it would be a great time to focus on technique.
There are some good books on swimming and drills. I came across a seven-DVD set triathlon training series that included one for swimming. It contains two DVDs.
The first disc is geared toward beginner/novice swimmers and was created by Trip Hedrick, former Iowa State University Head Men's Swimming Coach. He starts with the premise of you
knowing little or nothing about swimming. He thoroughly explains each drill, it's purpose, and place moving you toward the full freestyle swim. He explains what the extremities, arms and legs, should be doing while swimming and drills for that. Remember, swimming is a technique sport so drilling is important to implant the technique into your muscle memory.
Clark Campbell, former Professional Triathlete and University of Kansas Head Women's Swimming Coach, takes over and discusses the more detailed points. These include body position and alignment, the function of the core in swimming, swimming musculature, and much more.
On the second disc, Coach Campbell "takes you through a classroom segment discussing training methods for swimming." He discusses what a training plan looks like and how to get to your goal - training periodization.
I popped disc one in and started watching. Oh, how my Masters practices would have been easier if I'd watched this while learning swimming. I really like that Trip was in the water, the way he explained the drills, had two triathletes demonstrate them and tell you what part they play in the overall freestyle stroke plan.
Since I am rehabbing from shoulder and elbow issues, I thought I would work on the recovery drill. My next practice was transformative. The recovery drills and subsequent swimming with my new recovery felt completely natural. I was elated. My wife's eyes glazed over with excitement when I was telling her all about it, as they often do wen I "talk triathlon". The physical therapist liked the new recovery movement compared to the old way. I told every swimmer I knew the effect of just this one change had made. Every subsequent swim will have to build on it and imprint it in my muscle memory but, wow, what a difference.
The next goal is to tackle breathing technique. When swimming a year ago, I could go fast enough where breathing technique was not an issue. You know your breathing technique is good when you can do catch-up drills slowly while breathing in air instead of water. That's what I am working on. Racing is out for me this year so I have plenty of time to work on technique and base training.
Here's the DVD I've been discussing:
The Swim: Technique and Training for Triathletes - An "Outside-In" Approach to Freestyle
If you enjoy that one, you'll probably enjoy the whole triathlon training series Champion Productions offer as well.
"H2O: two parts Heart and one part Obsession. ~Author Unknown"
Now that I am just coming back to the water after a long absence, it's almost like starting over. I remember the mechanics and drills but I am nowhere near where I left off because I have not used those muscles in that way in a long time. Because of this, I thought it would be a great time to focus on technique.
There are some good books on swimming and drills. I came across a seven-DVD set triathlon training series that included one for swimming. It contains two DVDs.
The first disc is geared toward beginner/novice swimmers and was created by Trip Hedrick, former Iowa State University Head Men's Swimming Coach. He starts with the premise of you
knowing little or nothing about swimming. He thoroughly explains each drill, it's purpose, and place moving you toward the full freestyle swim. He explains what the extremities, arms and legs, should be doing while swimming and drills for that. Remember, swimming is a technique sport so drilling is important to implant the technique into your muscle memory.Clark Campbell, former Professional Triathlete and University of Kansas Head Women's Swimming Coach, takes over and discusses the more detailed points. These include body position and alignment, the function of the core in swimming, swimming musculature, and much more.
On the second disc, Coach Campbell "takes you through a classroom segment discussing training methods for swimming." He discusses what a training plan looks like and how to get to your goal - training periodization.
I popped disc one in and started watching. Oh, how my Masters practices would have been easier if I'd watched this while learning swimming. I really like that Trip was in the water, the way he explained the drills, had two triathletes demonstrate them and tell you what part they play in the overall freestyle stroke plan.
Since I am rehabbing from shoulder and elbow issues, I thought I would work on the recovery drill. My next practice was transformative. The recovery drills and subsequent swimming with my new recovery felt completely natural. I was elated. My wife's eyes glazed over with excitement when I was telling her all about it, as they often do wen I "talk triathlon". The physical therapist liked the new recovery movement compared to the old way. I told every swimmer I knew the effect of just this one change had made. Every subsequent swim will have to build on it and imprint it in my muscle memory but, wow, what a difference.
The next goal is to tackle breathing technique. When swimming a year ago, I could go fast enough where breathing technique was not an issue. You know your breathing technique is good when you can do catch-up drills slowly while breathing in air instead of water. That's what I am working on. Racing is out for me this year so I have plenty of time to work on technique and base training.
Here's the DVD I've been discussing:
The Swim: Technique and Training for Triathletes - An "Outside-In" Approach to Freestyle
If you enjoy that one, you'll probably enjoy the whole triathlon training series Champion Productions offer as well.
"H2O: two parts Heart and one part Obsession. ~Author Unknown"
