Tips to Become a Successful Multisport Athlete: #3 Comparisons

Comparisons
It's all about competition right? So many athletes think that one “less than perfect” practice means they are not progressing. Once again comparing yourself to others on the track, at a bike ride, etc. really should not mean anything to you, or your coach. If you are following your game plan then you should reach your "A" race prepared and ready. If you are chasing down someone in training to get the “win “ for the day, then you are venturing from your plan and possibly causing interruption to the weeks workouts ahead. Compare yourself to YOU, by following your training journal and listening to your coach.

If you are interested in beginning training, or you are ready to take your training to the next level, contact Teresa Nelson to begin.

Written by Teresa Nelson
USAT Level II Triathlon Coach, Seattle Athletic Club Downtown
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Tips to Become a Successful Multisport Athlete: #2 Following Their Plan

Following their plan
Coaching a team is fun, but an athlete comparing themselves on a daily basis to their team mates is super detrimental, more mentally than anything. A coach prescribes a program for YOU as the athlete, if another athlete is doing more volume in their training, then that is what their coach feels they need. Don't measure your training program against another athlete's without fully understanding the coaches goals for them. More is not always better and the coach is considering several other factors when designing each athlete’s schedule. So it is best to follow your plan, your heart rate and your workout goals. Stay focused and don't be concerned about what others are doing.

If you are interested in beginning training, or you are ready to take your training to the next level, contact Teresa Nelson to begin.

Written by Teresa Nelson
USAT Level II Triathlon Coach, Seattle Athletic Club Downtown
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Tips to Become a Successful Multisport Athlete: #1 Consistency

There have been a handful of commonalities I have seen in athletes throughout 9 years of coaching that have lead to some reaching success or their goals sooner than others. Not one tip makes an athlete better than another, it is just a common base of similarities that has been recognized amongst athletes.

Consistency.
Making your training a priority regularly, starting early with base building and continually making your training a habit has lead to many athletes reaching their successes. Several athletes use the procrastination technique due to online programs such as 12 weeks to your first half ironman and such, and as this does get many to the starting line it is eliminating the importance of base training and there is very little room for error with such a short time frame (ie: illness, injury, etc.). When an athlete has been training consistently, lost time tends to have little to no effect on their performance due to the solid base they have established with their base training methodology.

If you are interested in beginning training, or you are ready to take your training to the next level, contact Teresa Nelson to begin.

Written by Teresa Nelson
USAT Level II Triathlon Coach, Seattle Athletic Club Downtown
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Goggles for Open Water Swimming

Goggles are goggles right? Not necessarily. Just like choosing which layers to put on when going outside, choosing your goggles for open water swimming is a must.

Some things to consider:

1. Light reflects off water. The brighter the sun the harder it is too see. Opt for reflective and darker gogglers at this time. The TYR metalized tracer or nest pro-nano are perfect in these conditions.
2. Even during “overcast” there is still some light reflection from the water. Opt for tinted lighted goggles in this case. The TYR tinted Tracer or Nest Pro Nano in pink and blue or clear are great for these conditions.
3. If it is dark and gloomy and the visibility is limited in the water (think lakes that look red, murky, etc) then opt for lighter colored goggles. The clear, pink, and blues.
4. If the water is super clear then still err on the side of caution and opt for the light reflective goggles. As for goggles fogging up, well, it happens, and as an athlete we must deal with what is thrown at as. There are different temperatures in the lakes, the air and such causing the “foggy-ness”.

Tips:

1. Anti-fog liquid works for some lucky folks, try it and see if you like it.
2. Buy new goggles for race day that are the exact same pair you currently train with, try them once before hand to make sure they fit and there are no “leaks”. New goggles tend to fog less.
3. Avoid putting your fingers or other products on your goggle lenses pre-race. Imagine sunscreen lathered fingers in lens creating a mess and limits visibility. The fit is super important, especially for the longer the races. Find goggles that fit comfortable, yet snug. It is nearly impossible to find goggles that don’t leave the “I just swam” lines on your face hours post training, so forget about trying to fix this look.

Fit:

1. Make sure it is snug but not overly tight.
2. Make sure the goggle straps are straight behind your head, not sitting down super low and super high.
3. To tighten goggles, tighten the strap, but also pull the strap a tad more snug by the eyes. No need to push on the front of the goggle to jam the eye holes on your face.

Happy Swimming!

Written by Teresa Nelson
USAT Level II Triathlon Coach, Seattle Athletic Club Downtown
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Hans Swim Paddles

Hans Paddles:
The Han’s paddles (the small black ones) are smaller and are a great place to start when first using paddles. Because the Han’s paddle does not have a wrist strap it gives you immediate feedback as to whether you are swimming efficiently. If at any time the paddle is sliding on your hand it is telling you that you are not keeping adequate water resistance on your hand and are not propelling your body forward.

These can be worn in three different ways but the most popular is with the boxy end at the top of your fingers and the more curved end at the bottom (as illustrated).

This position teaches the hand, wrist, and elbow order of entry and encourages the downward sweep of the hand and high-elbows positioning in order to continually reach for “new” and “more” water with each stroke.

Strokemaker Paddles:
The Strokemaker paddle (which comes in various sizes and colors) is the bigger paddle that we offer. It increases distance per stroke by preventing you from allowing an early recovery (exiting arm from water). The size allows for strengthening of your swimming-specific muscles and aids in water propulsion. It is imperative that you do not take out the wrist tube in order to ensure proper use and to make sure you finish your stroke. You can use paddles in any stroke but be aware that the larger the paddle the more stress is put on your shoulder joint.

Make sure, if you start using paddles, to start out slowly. Only use them for 200-300 yards for the first few sessions and then build upon that. If you have any shoulder pain, stop. Start with the smaller paddles (ie: the black Han’s paddle or the green Strokemaker paddle) and build up. Most recreational swimmers should not go beyond the yellow Strokemaker paddle as the red (the largest we carry) is designed for elite swimmers or those that have been swimming with paddles for some time.

Written by Teresa Nelson
USAT Level II Triathlon Coach, Seattle Athletic Club Downtown
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