Swimming focus

Swimming focus
December 2009

Swimming. Why settle for anything less than the best technique you can achieve? This has been in my head for a while so late in October I took action and tried a 1-on-1 60 minute session in an endless pool and received excellent feedback on my swim technique. I left that session armed with a knowledge of how I could improve my technique by being better co-ordinated in the water. I then managed to swim 40 times over the next 8 weeks. All sessions were early morning and mostly after waking up 30-40 minutes earlier than an already early start(!), biking to the pool, doing the swim session and then biking to work. Exactly the same routine every morning up to the point at which I arrived at my desk at work - I found that swimming at the same time every day made it a lot easier to 'show up' at the pool and after a few weeks of this it became very normal to slip into the pool at 6.30am, a little like being on auto-pilot. The auto-pilot part stopped once I had gotten wet as my aim in this '5 times a week for 8 weeks' block was improved technique. The sessions were approximately 50% drills (wearing flippers) and 50% 100m/50m intervals.

During this swim focus period, the above picture of the sailfish was in my mind during every session. A magnificent creature and the fastest fish in the sea (speeds of 110km/hr or 68 mph recorded). Unlike the sailfish which has undergone millions of years of genetic evolution we humans of course have a lot less time! At the start of my swimming evolution at the age of 30 I struggled to swim 1 length of front-crawl ending up in a hyper-ventilated state on completion. 9 years later I swim in the top 10% in Ironman swims but although I now have the engine my swim technique has some way to go. I have long marvelled at how swimmers like Phelps, Thorpe etc and front pack Ironman swimmers move in the water. Their ease of movement and resultant forward motion is highly impressive.

The technique elements that I have really worked on over the last few months are whole body positioning and body rotation, both aimed at reducing resistive drag and reducing the amount of deceleration during deceleration periods of the stroke cycle. The drills I performed were focused on these elements and in addition explosive breathing. I noticed almost daily improvements in technique, measured mainly by a progressive decrease in the number of strokes per length and the ease with which I attained the lower strokes per length count. I found that when you swim that much your feel for the water improves significantly. Focusing on every single stroke for approximately an hour, 5 times a week, for 8 weeks is a lot(!) of focus on training the nervous system. Whilst in the pool I tried to maintain a very 'quiet' frame of mind in order that my concentration did not drift from 'the next stroke'. Training the muscles/aerobic system was not therefore the primary focus and so I didn't time interval splits.

The result of the swim block is that I now swim each 25 metre length using on average 2 strokes per length less than before I started the block - am now approaching 3 strokes per length less towards the end of each session. Importantly I now have significantly better feel for the water and better positioning/balance in the water. I still feel that there is huge scope for improvement but am now some way further along the journey. That level of focus on technique has given me an increased appreciation of how starting with a conscious focus on learning the method eventually leads to performing the method with excellence without consciously thinking about how you are performing that method.

Although it felt fairly extreme to be biking to the pool that early in darkness in all weathers I looked forward to the moment when I was in the pool - 'how many centimetres will I gain today using the same stroke count?'. Key to any improvement is enjoyment of the process no matter how tedious it can get. During those periods of tediousness, remaining alert and ready to absorb small iterative improvements is important.

I'll continue to strive for further improvements in swimming technique - whilst I'll never swim like a sailfish, there ain't no harm in trying!

New Forest Marathon, September 2009

New Forest Marathon 2009
27/09/09

So I showed up for the New Forest Marathon yesterday – a standalone marathon! which was a first for me. A hot sunny 20 degrees C day, a hilly 315 metres elevation gain and descent and 3 miles of cross country (mostly loose chip gravel!) - not the quickest course/conditions but a very good test. Finished in 2hrs 57 mins (ave 6 mins 47/mile pace) and 8th overall from 515 finishers. The winner finished in 2hrs 47 mins.

Finally won a trophy (and a kiss on the cheek from a pretty lady!) for being the 4th senior male (18-39) finisher.

Since early August I had put in an 8 week run block averaging 45 miles/week in the 5 weeks 8-4 out from race day and totalling approx 300 miles for the total 8 week block – not huge mileage, but running as fast as I could go for most of these miles (between aerobic and anaerobic threshold). My run form, cadence and speed improved as a result and I tested this with visits to the local 400m track – test run was 35 times around the track non-stop (= 14km) taking splits every 2km. I could handle the intensity and increasing faster pace due to a solid base after the season of Ironman training and incrementally started to strip huge chunks of time off my regular run routes and track times. Had also kept ticking over the swimming/biking and tapered down for a week before the race - I had swam 8 early mornings out of 10 up to 1 week before the race, ideally should have tapered down/rested up that week also.

Ran the first 13.1 miles in 1hr 24mins (6min 24/mile pace). Haven’t run that fast in my life! and at the halfway mark I felt good. I probably pushed a little too hard in miles 14-15 trying to catch and pass the guy up the road. At the 15 mile point I reached 4th position overall! and held this until mile 22. I had slowed a little from mile 19 due to MAJOR blistering on my feet and the continuous up and down was beating up my legs and feet (bones), particularly the downs! I found that aerobically I was fine, with controlled breathing throughout, but my lower leg (mid-shins down) and feet started to suffer big time at that pace (maybe partly due to some high volume, hard, low gear biking that I had done 4 weeks out whilst the family were away, 300+ miles in a week - big forces through the foot bones). The big learning point that I took away was that running at 6min 30/mile pace over 26 miles is very different from Ironman training/race pace and takes its toll on the legs. Continuing to incrementally build on run pace in training is the way to go and will put my legs in better shape in the second half of a marathon.

The aid stations only provided water (!) so I carried 3 powerbar gels (ate at 55 min, 1hr 50 and 2hr 40 marks) and 2 fuel belt flasks containing SIS Go electrolyte drink powder (topped up with water at the 1hr 30 and 2hr 15 marks).

With the late race start the last 6 miles were run with the clock approaching 1pm and with the sunny, cloudless sky it was very hot. As I approached mile 21 a small family was standing outside a cottage, the mother holding a running hose pipe and the father holding a black bucket. As I approached, the father shouted ‘free shower?’ to which I responded ‘just a little’ to which he proceeded to empty a full bucket of water on my head. A combination of his whoops of laughter and my speed caught him out and for a bizarre 5 or so seconds I was running along with an empty bucket on my head until he caught me up. I ended up with a cut nose but at least the torrents of water momentarily anaethesised the pain from the blisters on my feet!

All in all a great day out. The course and scenery were fantastic and it was a lot of fun to be up there right at the front with no other runners in sight for long periods. 30 mins quicker than my IM marathon PB and gets me good-for-age entry (sub-3) for London 2011 which will be a lot flatter! Importantly I gained a knowledge of what it will take to improve my marathon further.

I may have a beer next weekend.

Run Profile

Ironman USA, Lake Placid, July 2009

Ironman USA 2009
Lake Placid, New York
26/07/09

10hrs 10mins finish for 62nd overall from 2,545 (including 41 professional) starters. 12th in 35-39 Age Group. 40th fastest non-professional overall and 1st British finisher.

SWIM 1:03:51 3.8km
BIKE 5:22:48 180km
RUN 3:30:53 Marathon
OVERALL 10:10:41
RANK 62 of 2,545
DIV.POS. 12 of 333 in 35-39 Age Group

SWIM SPLIT 1: 1.2 mi 1.2 mi (30:57) 1:37/100m
SWIM SPLIT 2: 2.4 mi 1.2 mi (32:54) 1:43/100m
TOTAL SWIM: 2.4 mi (1:03:51) 1:40/100m
RANK at end of Swim 328
DIV.POS. at end of Swim 49

BIKE SPLIT 1: 36 mi. 36 mi. (1:32:28) 23.36 mph
BIKE SPLIT 2: 56 mi. 20 mi. (1:04:51) 18.50 mph
BIKE SPLIT 3: 92 mi. 36 mi. (1:37:08) 22.24 mph
BIKE SPLIT 4: 112 mi. 20 mi.(1:08:21) 17.56 mph
TOTAL BIKE 112 mi. (5:22:48) 20.82 mph
RANK at end of Bike 96
DIV.POS. at end of Bike 20

RUN SPLIT 1: 13.1 13.1 mi. (1:40:52) 7:41/mile
RUN SPLIT 2: 26.2 mi 13.1 mi. (1:50:02) 8:23/mile
TOTAL RUN 26.2 mi. (3:30:54) 8:02/mile
RANK at end of Run 62
DIV.POS. at end of Run 12

Ironman number 11, this time in Lake Placid, a beautiful spot. Stayed with Dave and Ian and their families in a huge lodge overlooking the lake, set in 22 acres of land and aptly called 'The Humdinger Residence'. We had the place to ourselves and race week was very relaxed. Thanks guys for a great week.

Training for Lake Placid was lower volume versus previous years. Post Hawaii in October I had pushed ahead with training and completed a two week swim block (10 swims for 35km) followed by 5 weeks of decent run and bike training including fourteen rides > 2hrs and six 1hr runs on the track with increased intensity, averaging approx 13hrs per week. I was therefore in great shape at the start of December. With a new job mid-December came a significant reduction in training right through to the start of April – no swimming for 5.5 months! from end-Nov to start-May and just ticking over on the bike and run in and out of work from mid-Dec to end-Mar with zero training at the weekends in that period. So at the end of Mar and 18 weeks out from the race the realisation that another one of these days was coming landed and I started to up the biking and running though avoided the pool for another 6 weeks further! My goal was to post a decent time and to enjoy another Ironman course. 9 weeks out from the race I was a little sick for a week with a stomach bug that the whole family caught but after that I absolutely nailed my training in the 8 weeks following. I increased intensity on the bike and run and focused on recovery to ensure that every session counted. From 1st January to race day I had completed just 38% of the swim training, 70% of the bike training and 90% of the run training versus the same period for 2008. I think that I benefited from the training down time at the start of the year and was well placed physically and mentally to push the pain barriers in June and early July. Fortunately the UK weather was great during that period – particularly so during two six and a half hour rides a week apart when the temperature tipped over 30 degrees C and I wore as much clothing as possible (three fleeces, two base layers, skull cap!) in order to increase sweat rate/heat acclimatise. I remember that during the first of these rides, at the foot of a large hill and already 5 or so hours into the ride with my core temperature through the roof thinking '... all that I want to do now is lie down on the tarmac at the roadside in the shade' but then the warrior in me stated 'no, suffering is good, seek more suffering, continue...'!

The Lake Placid course is one of the tougher Ironmans. The bike course included 1,330m of climbing and the run course (which turned out to be more like a serious hill run) included 500m elevation gain.

Bike Course

Run Course


After a few race week swims with Big Dave and Big Ian (think uber-athlete Big) + a couple of bikes + a run on the course, we were all up at 4am on race morning. Helena kindly also got up at that time and gave us all a lift down to transition area. I felt ready to go and couldn’t wait to hear the race hooter.

The swim start was easily the most congested swim start I have experienced – 2,500 highly charged adrenaline/caffeine/energy product loaded individuals corralled into a very small start area. My plan was to swim out early to the very front, nestle under the start rope approx 15m wide of the buoy line and tread water until the swim began. I figured that I would stay wide of the buoy line, expecting to be swum over a few times but as long as I stayed calm it wouldn’t be that bad.



Waiting for the start with rain coming down, right at the front, an open lake in front of me and the entire race field behind was an awesome feeling, until everyone around me started discussing how they were going to swim 50 minutes! The hooter sounded (I think it was a gun) and we were off!



In what seemed like 10 seconds I had been pushed over to the buoy line and therefore into a 15 minute tussle with other combatants trying to maintain position until we reached the first turnaround buoy. The back leg of the first loop was a little calmer and after a quick sortie onto the beach I was diving back in for loop 2. Exited the water in good shape and with a 1.03 swim PB – achieved on only 12 weeks/85km of swim training! (IM UK was quicker, 1.02, but I think that swim was slightly short). A great swim time but I burnt some matches getting it, heart rate was way too high due to the limited swim training build-up. A lesson for next time - SWIM MORE!

Onto the trusty Cervelo P3C together with Zipp 808 deep section wheels – a true beast of a bike! – for the two lap bike course. Felt very good on the bike, I had done the training and after 180km did not feel too beaten up for the run. I was very strong on the climbs + putting out some serious power on the rollers and passed a net 230 riders at the front end of the field. I also hit 50 mph going down the long descent into Keane which required extreme concentration with my front wheel shifting from side to side in the wind!




My bike split ended up being the 30th fastest non-professional bike. A great bike course - plenty of climbing and fantastic scenery.

Out onto the run course with 6hrs 40mins on the clock. I knew that I was up near the front and was feeling good and so pushed from the start. The run course was two loops and very hilly with two long hills at 9 miles (22m) and 10.5 miles (23.5m). A continuous up and down. Late June I had run two high tempo 2hr 30min runs with multiple long hill repeats throughout in Greenwich park which were very effective aerobic system and strength builders (not for the faint hearted!) - these runs combined with increased intensity in my run training brought me to this race in strong running shape. The first half of the marathon was completed in 1hr 40. Completed the second half in 1hr 50 for a 3hr 30min marathon for the 54th fastest non-professional run.



A 10hr 10min finish for 62nd overall + I ended up missing a Hawaii World Championship slot by 1 position and 117 seconds! Very, very close to qualifying again but not too disappointed as I had not trained for qualification + travelling to Hawaii in October/further training for that race was not something that I wanted to do this year with Kata expecting/focus on work etc etc. Thanks to Kata for giving me an 8 week pass to train properly for this race!

A great result on less training and higher intensity. More cumulative miles in the bank. This game is a continuous learning curve and am already planning how to get stronger.

I'LL BE BACK.