October 31, 2007
Ask the Expert

Q: I am interested in open water swimming and triathlons, but have had limited experience with both. In open water, is a workout simply swimming straight for a long period of time, or do you mix up strokes and speed? What types of workouts can I be doing in a pool, to help with the transition to open water? For now, I only have access to the pool at my university. Jennifer K., IN

Katie and Margaret:
While it may be optimal to train for open water races by training in open water, for many of us, this is not always a feasible option, particularly as we head into the winter months. The good news is that if you’re swimming at the university, you probably have access to a long-course 50- meter pool which is better to work your endurance compared to the short-course 25-meter pool.

Create a consistent schedule of workouts based on a two or three week cycle so you can track your progress as the cycle is repeated. And by balancing your workouts by alternating between days of distance with days of speedwork, it will make you a stronger swimmer all around.

In terms of stroke, focus on freestyle for the main set of your workout with variations in length and speed for nearly every practice. However, it’s a good idea to change strokes during the other parts of your workout. Even though you will be swimming freestyle in an open water race, mixing up the strokes during practice give your shoulders a break from freestyle and reduces the risk of overuse injuries.

The experienced open water swimmer definitely has the advantage so as the opportunity arises, swim in the open water—ocean, lake, or basin—in all water conditions—hot, cold, smooth, and choppy—and the more experience the better. Good luck!

Q: Can I do a Tri on a Road Bike? - This caught my attention because my sis and I are signing up for our first 70.3 Ironman and we've only done Xterra tri's. I haven't bought a new bike since 2000 (my mountain bike is pretty dandy) so I'm stumped about the road/tri bike issue. I'd like to use the bike for commuting as well - what do you recommend? Commute is 14 miles one way. Need to keep the cost reasonable (single mom).  Jill

Jenn:
ABSOLUTELY!!!! My first tri bike was a road bike and I did sprints, Olympic and half-Ironmans on it. Especially if you are coming over to the sport from XTERRA, a road bike set up is going to feel much more natural than the aggressive aero-position of a tri bike. Not to mention, commuting on a tri-bike is a PAIN!
There are lots of great road bikes that are not too expensive. For example, the Specialized Allez series is fantastic as well as Felt Bike; both offer great value with lots of options under $1000. If you’re commuting AND racing, you also want to buy a bike from a shop where you can take it back for regular tune-ups, so stick with a more “popular” brand rather than a niche bike.

Finally, you can always throw a set of clip-on aero bars on your road bike for those longer-distance races. I STRONGLY recommend getting a professional fit done if you decide to do this, though. The geometry of the road bike is designed to have you at a wider angle from the handlebars, in a more comfortable, cruising position, NOT an aerodynamic position. Trying to drop down and extend into aero bars without being fit may end up being very uncomfortable. A professional fitter will make some adjustments to your headset, saddle and seat post, in order to put you in a much more optimal position, based on your personal physiology.

Q: In my neck of the woods, white water runs only during rainy season (about 4-5 months out of the year). During the dry season, how can I better prepare myself physically so I am not swimming once I hit the rapids? Lynn Y., ON, Canada

Anna:
Check with your local community pool for roll sessions. This is a great way to practice your roll, keep up your skills and meet other boaters. Local canoe and kayak clubs usually host or sponsor the pool sessions so you can search the internet to find out who your local club is and where they run the pool sessions. You can also invest in some instructional DVDs that you can watch and bring those skills to the pool. A good starting point is Whitewater Kayaking for Women.

Photo Credit: Paul Villecourt / outdoor-reporter.com

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