November 21, 2007
Ask the Expert

Q: Do I need to be an expert swimmer to join a Master’s Swim Club? I’m a novice swimmer and am interested in improving my swimming skills - what’s the minimal amount of skill needed to join a Master’s Swim Team so that I don’t totally humiliate myself.
Sophie A., San Francisco, CA

Katie and Margaret:
Please don’t hesitate to join a local Masters Swim Club! It’s a fantastic way to become a stronger swimmer and make terrific friends – regardless of your swimming ability. You can start out very gradually and over time increase the amount of yardage you swim during practice.

It’s always exciting for a new swimmer join the team because your fellow teammates understand the courage and determination it takes for you to show up and swim. We believe you will enjoy your swimming experience because everyone genuinely wants you to succeed.

“United States Masters Swimming (USMS) is a national organization that provides organized workouts, competitions, clinics and workshops for adults 18 and over. Programs are open to all adult swimmers (fitness, triathlete, competitive, non-competitive) who are dedicated to improving their fitness through swimming” (ref. www.usms.org). Masters practices are organized, relaxed, include swimmers of all ages and abilities (many swimmers are over 80 years old!) and are usually led by a coach.

Information on local masters groups can be found on the www.usms.org website. So take the plunge and enjoy!

Q: Help!! I can train for any event all year but for some reason, the night before a race, I have the worst case of insomnia and all my training goes down the tubes when I try to do a race without any sleep. What can I do so that I can be at my best at a race - well rested.  Cara Z.

Bob:
Here’s some great news! It doesn’t matter how much you sleep the night before the race. Research indicates that the more important sleep is in the nights before that, particularly the night before the night before your race. I can tell you from first hand experience as well that not sleeping the night before your event is normal and will have no effect on your performance. Many of my best times were in events for which my prior night’s sleep was horrific. Conversely, I’ve done poorly sometimes after a great night’s sleep. What is likely affecting your performance is that you are so hyped up about not having slept that you are convincing yourself that you won’t do well. Relax, run easy and enjoy!


Q: How do I best stay in shape and prepare for next year's triathlon season? I’m thinking of meeting with a personal trainer to get some suggestions on weight-lifting. Or, just multi-sport training in the pool, indoor bike and treadmill??? Terri, WI

Jenn:
This question should be answered in two ways: physically AND mentally. Staying in shape in the off-season is actually pretty easy. Take everything down a notch to “maintenance” mode.

Keep a general routine of working out on certain days so that when next season comes around, it’s not a shock to your system. If you don’t have one, I’d recommend buying a stationary trainer so that you can spin on your own bike inside during the winter. Riding the trainer properly can actually be a BETTER workout than riding on the road. If you can stand the treadmill, more power to you! I recommend trying to run outside as often as you can…trail running is a great way to maintain running fitness during the winter. Maintaining swim fitness in the pool is an easy thing to do. Depending on your current level of fitness, I would recommend at least two swims/week.

Go light on the weight-lifting…the last thing you want to do is build up too much muscle mass during the winter months. But meeting with a personal trainer to help you build core strength is a GREAT idea!

As far as the mental aspect, take advantage of the winter-seasons to chill out and re-group. Spend time with the friends you didn’t see all summer when you were racing. Read some of the books on your list that you haven’t gotten around to. Go on a vacation. Whatever gets you to relax and re-center. If you focus too much of your energy and time on planning your off-season workouts to the letter, next season will arrive and you’ll already be on the verge of burn-out. Certainly try to eat well and maintain some sort of training schedule, but don’t get too stressed out if you miss a session every so often. That’s the beauty of the non-competitive season! Build your base, physically, mentally and emotionally.

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