Do you struggle to sleep after training in the evening? Getting too hot in bed? So restless that you hardly slept and feel shattered in the morning? I have written a blog to help as we all know sleep is so important for recovery and keeping the injuries away.
There are so many factors that can affect your sleep. Things like being stressed can contribute to this, however if we look at it by a sporting aspect, again many factors play an important role such as over training and doing too much can of course affect your sleep. Sleep is talked about a lot and how important it is for recovery, yet this particular issue often gets mistaken for over training. In fact the first thing people ask if you are struggling to sleep is “have you upped your training volume and changed your diet?” which of course contributes to poor sleep.
However there is one thing that you may not realise can affect your sleep in a big way and not for good reasons. You might be confused as to why you can’t sleep. Sleep is key and I can’t stress how important sleep is for recovery and for a whole load of other reasons such as your mental wellbeing.
How often have you had a late night and felt rubbish the following day or even a few days later? Your body needs sleep to function and in a sporting aspect sleep is so important for athletes, it is the most important aspect to their training. Having a lack of sleep also effects your mood which in turn can effect your motivation to get out and train. It’s simple sleep that helps your body repair and recover, so you can see why it’s important to recover after a session. But in this blog I am talking about something else that can cause you to have a bad night sleep.
Training can have a huge impact on your sleep and although it may seem obvious the reason why it isn’t and this is how you can stop it and have a better night sleep after training. We have all done it, for example tried to squeeze a run in late or even running with your running club at 7pm until 8pm and by the time you get home it may not give you enough time to eat before you go to sleep and shower etc. Of course eating after a session is very important and there is nothing wrong with training late. However when you exercise your body temperature rises and if the temperature is still high when you go to sleep you will then struggle to go to sleep or even stay awake most of the night feeling restless. Exercise elevates body temperature, and cooling your body becomes increasingly difficult when you are inadequately hydrated and if it’s when you’re trying to sleep your body will struggle to cool you down. So basically if your are not hydrated before you go to bed this is the reason why you are struggling to sleep.
Dehydration is highly likely following long running or a hard session. It takes time to rehydrate from mild dehydration – some studies say around 45 minutes before your body rehydrates. So although you feel tired the heat from your body will keep you awake – does this sound familiar? Some people are so warm I have heard stories that their partners say they are like hot water bottles in bed.
Therefore water is so important for so many reasons after every training session not just for long runs, I always have 2 pints of water after training. Your temperature after running can stay higher as long as 5 hours but if you drink water and if you are hydrated you will be able to sleep better as a result after sessions and your body will be able to cool you down. It is more common that people get sleepless nights after a race or a hard sessions for exactly the same reason.
A simple fix is to stay hydrated and drink plenty of water after your sessions because If you’re not hydrated then at night when your resting its hard for your body to regulate and keep the temperature down, so if you your not hydrated you wont sleep well or at all.
So the key here is to stay hydrated at all times and better sleep means better quality of training and better mood as well as many other benefits. I hope you found this useful. Have you had this issue? let me know…
You can check my YouTube video on this subject HERE
Are you setting up your heart rate zones correctly? The chances are you are not….here is my guide.
Firstly, why do this? Well getting the right zones can help you improve, keep injuries to a minimal and not over train. These three key things help you in consistently training which is the key. Unfortunately people think they are getting the zones right but most of the time they are getting it wrong just like when they say they are training easy and they are not. Getting the right zone sorted for you is a must and a power tool in improving and getting that desired personal best you want. Not to mention training in the right zones is a much smarter way to train.
Heart rate zones can be different for different activities such as my cycling zones are different to my running heart rate zones.
The biggest mistake people make is using the default zones on their watch. This is because they automatically set and are adjusted by the watch. So therefore you need to know your HR max or do a test which I will explain in a minute and manually change the zones. The next mistake is people use a HR wrist monitor on the watch – it is not as accurate than having a strap so my advice is always use a strap if you can as the wrist monitor built into the watch can be way out.
Everyone has a different HR max and the 220 minus age rule was proven not to work. For example one of my friends is the same age as me but has a much higher HR max then me.
So how do we get the zones? Well the key is to find out your maximum heart rate whilst running. This can be done by a VO2 test in a lab which will be very accurate or by running for ten minutes as fast as you can with a heart rate monitor attached to you and then take the max from there. Of course this won’t be as accurate as a lab test but it will be near it. Once you have got your Heart Rate max you then need to get the zones right. This is simple – you just use an online heart rate calculator. I have put a link HERE to what one I recommend to use. Now the reason I use this one is others can differ quite a bit and I found from the various lab tests I did and the zones I was given in the studies I took part in this one always got the zones right and the same as the sports scientists zones they gave me.
Now once you have got your zones you will need to go manually into your watch/dashboard setting and change them, once that’s done you’re ready to go. You have Zones split from 1 to 5, with one being easy training and 5 being maximal training.
Once you have the zones what should you do with the zones?
Well lots of people follow the 80/20 rule with 80% of training in zones 1 and 2 and the rest hard. For me I train hard days hard and easy days easy. There is no moderate and this is one of the biggest mistakes people make that they train too hard all the time or over train by moderate training. Heart rate running is very good and if you find you’re 60% of your heart rate max you can be improving at a faster rate than just speed training alone. Long runs at 60% can make a huge benefit by teaching your body to not burn carbs and burn fat to make you more efficient. This therefore can make you quicker. Last year I spent most of my training doing these long runs that proved to work as it has done since I started doing this in 2015. At the same time by making you more efficient it will improve your running economy.
What is running economy? Running economy (RE) is typically defined as the energy demand for a given velocity of submaximal running, and is determined by measuring the steady-state consumption of oxygen (VO2) and the respiratory exchange ratio. If you don’t know what VO2 is please read my old blog about VO2 (HERE)
A lot of marathon runners use this because instead of pounding away for 13 miles on a long run for example they can go longer at an easy pace and wont feel tired the following day. The key is to train at less intensity on a long run which will teach you to burn fat but also make you recover quicker. Many people struggle with the pace because it is a lot slower than they normally run and if you run up hill you need to run slower in order to keep the heart rate down. Of course it is a must to keep the speed sessions up but by just slowing your speed down a little on a long run it can be a huge benefit. I used to do a 13 mile run every Saturday at race pace which of course felt good but took me a few days to recover and my Half Marathon time wasn’t any better. Once I had changed my training and ran at 60% I found that if I wanted to do another long run the next day I could because MY body felt fine and improved.
So my advice would be to try it for 6 weeks and see how it goes, if you don’t react to the training then at least you tried something new. But how should you train for HR? Well a simple guide can be by increasing the distance or time in your run slightly for a three week period, with each week increasing. Then maintain the third week distance/time for a further 3 weeks and see if you have improved in a race. Let me know your thoughts and progress.
I hope you found this useful – it’s a small guide which should help and give you the basics. I have written previous blogs about heart rate running which can be found HERE You can also see my YouTube video with a more in depth step by step guide on how to set your heart rate zones up HERE
Its been such a strange year and it is still very much uncertainty across the world. COVID-19 has affected us all this year with lockdown and one by one races being cancelled. Travel plans, training, daily life all changed and we had to adapt in these uncertain times.
For me, everything was gearing up for the 2020 European Sprint Triathlon Championships in Malmo which was scheduled for August. Despite lockdown and being restricted to going out once a day for exercise and essentials I was very much on track for this race. With my coaches we decided that with the pools shut it was a good opportunity to work even more on the bike. Although I had been training more on the bike, coach Mark Shepard said this was a great time to work more on the bike to improve. So with no swimming I did more bike sessions and also Craig Coggle, my strength coach, focused on land base workouts to keep those swim muscles going.
Despite all of this, I had a gut feeling the whole year would be a write-off – I didn’t panic because it was out of my control and the main thing was to stay safe. The European Championships had been moved a year and in the same week British Triathlon cancelled all qualifiers and National championships. As soon as I heard this Mark told me to have two weeks off and do what I fancied with no plan and all easy training – I did and really enjoyed it.
This mentally helped me so much with not knowing what was going to happen in future months; it was also time not to over train and just enjoy my hobby more and tick along.
We then ramped the training up once we came out of lockdown and focused on races towards the end of the year. I managed to race 4 times with 2 wins and a 2nd place, I also managed a PB and a course record but this was off the back of consistent training and not over doing it. It was a short season for me and now I am having a break and time out for a few weeks from training. But the key is not to get carried away with more time on your hands.
Of course no training is a waste because it has so many heath benefits so it is important to keep going and not give up. The problem is though with another lockdown in force, people will have more time on their hands. This will have a negative effect on training, with more time on your hands and if you are like me, you will want to train more and more but that’s not the way to go. The great saying is too much of a good thing is a bad thing. As a result you risk burning out, getting long term injuries and giving up with no goals. So I have two key things that you should focus on while in lockdown/winter.
Make a long term goal – this is very important in keeping you motivated. It can be anything from wanting to start running to running a marathon in a certain time. Now the key is not to over train but be patient, work towards it slowly and that way your see the progress. Have structured recovery weeks, rest days (rest means total rest) and test yourself regularly to see where you are so that you can work towards your goal. I have written it many times before that easy running means easy and can improve you a lot so don’t think that you have to run fast all the time. A well balance program has more easy sessions than tough sessions.
The second is work on something over lockdown/winter. Something that you have not focused on before. This can be a weakness of yours and you can improve a lot from working on that weakness. I improved a lot on the bike this year by working on that area. You can work on things like technique in running and swimming – this can make you more efficient and you can improve from this. Maybe you have neglected strength work and again that can make you faster but also keep the injuries away. Something I like working on during the winter is my running technique – I start doing more drills and focus on something like my arm drive. During easy runs I do a check of how I am running and seeing if I have gone back to bad habits. This doesn’t have to be a major thing it can be a little thing, but working on a weakness will give you great gains in the long term.
My conclusion is that no training is a waste but you need to be smart in your training and don’t over do it. Base training and easy training is the way forward and once you have a race that is going ahead you can ramp up the intensity. Having a long term goal will keep you motivated and training – that works for me. Always work on a weakness to improve; something people ignore and just like to stay in their comfort zones. Stay safe over this winter and keep working on your goals and move forward as we will beat this.
At the start of a new year people set new goals and the common goals are things like achieving PB’s, first marathon/triathlon, get active, weight loss and so on. Which is no problem at all, however some of the common mistakes made are as follows.
Many people start off by not doing strength training or never do it. This is a common mistake as many people believe they will gain weight or bulk up from strength training which is not the case; not only does strength training keep injuries to a minimal it makes you stronger, improves your running form, economy and efficiently. Therefore with consistent training, it will make you faster. These are just some of the benefits.
Goals take time and one key problem is people do not allow enough time to achieve or work towards their goals. If I said in 2012 when I couldn’t swim and set a goal for that year to win the European Aquathlon Championships in my age group I would of just got injured and given up; so goals take years and good planning. Runners are the worst as they always tend to do too much too soon and cram all their training in a short time-frame. One of the common things I see with people is that they over train; many people believe they need to train every day because if they don’t they will lose their fitness. That’s not the case – rest is key in your training program and to improve your body needs to recover and rebuild to get stronger. I am not saying weekly rest periods, I am going along the lines of at least a day or two of full rest each week.
A good training program will have a recovery structure in place and this is also a common mistake people make. People training all year round don’t get enough recovery weeks in or even a rest from training to rebuild physically and mentally. In my training I have one day rest a week at least, that means no training at all. When I have a big race coming up I taper the weeks leading to the race. At the end of each season I have 2 weeks off training and slowly come back.
Injuries can be hard on you and they are mentally tough as you just want the injury to get better and carry on with what you love doing. Sometimes a few days rest does the trick and does nothing to your fitness, even a week off helps and again doesn’t really affect your fitness levels. I have had a week off in the past with injuries and gone on to PB in a race – the key is to listen to your body. After a week of no training your fitness starts to drops and if you have two weeks off you lose a lot of your fitness. However the common mistake is people get injured and they jump straight back into their training instead of building it back up.
Many people do not stretch. Stretching keeps muscles flexible. We need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight and will cause injuries. I stretch every morning when I wake up, after exercise and every evening before I go to sleep. This should be an important factor in your training and daily activities.
Over training – most people over train and I did this in the past. People get fixed on times and having to run a certain pace and I see it all the time things like “ bad run aborted today” , “pace went well for the first few miles then struggled and dropped off” etc. Sound familiar? That’s a sign of over training – a bad run can’t keep happening every day. I always go by hard days hard and easy days easy. My hard days are hard and that’s only twice a week with the easy days taking up four days of my training. For example, people run their long easy runs too hard – long runs have a purpose to make you more efficient but you need to run slow. So I run nearly two minutes slower per mile then my 5k pace, legs should feel fresh the following day and in theory should be therefore able to train hard the following day. It does amaze me the amount of people I tell as a coach you are running to fast in your long runs and they don’t believe me and get injured. Doing the slow runs too fast is very common amongst runners as they believe that running faster will make you go faster. That is the case for speed sessions but if you are running fast all the time the body breaks down and even running at a moderate pace is wrong and hinders your progress. The problem is that running slow isn’t natural for people, I run slow a lot and you can read my old blog about running slow and heart rate running HERE
Doing training because it’s on the plan when you’re not feeling great or unwell is not a good sign. You need to listen to your body and be flexible with training and prepare to adjust, don’t feel like you have to do it. I have been out for runs where I haven’t felt great so I have stopped, cut short or even run at a slower pace. An unplanned run won’t make much difference to your fitness. Just be prepared to change things round as many things can get in the way with training in daily life.
Not looking at mistakes or changing training up is a common mistake. Lots of people do the same training they did the following year for and expect a PB. For example because you followed a marathon plan one year and done well with it, it doesn’t necessary mean you will improve this time round. The body gets used to your training and if you don’t change it around and push yourself you will plateau and perhaps even go backwards. Copying what others do and trying to do what they do will likely not work for you – what works for them may not necessary work work for you. So it’s important to change your training up so it suits you and build into it.
I hope this has helped, these are some common mistakes people make in training, I have done them in the past and it’s important to assess and change your training up regularly. Just because it worked before doesn’t mean it will work again.
Please check out my YouTube channel for training tips and product reviews HERE
With countries around the world going into lockdown and some allowing you to go out for one form of exercise a day, this has also resulted in an increase of people over training because of having more time on their hands – could you be falling into this trap?
It is unlikely there will be any races until the end of the summer. Many people are not adjusting their training such as carrying on running high mileage for October marathons, too many runs etc. People are now thinking they can fit more training in and therefore will fall into this trap and will neglect training as a result.
My advice is don’t be tempted, it might seem like a good idea to do more during lockdown but you are going to risk an injury, and potentially get ill when this is the time when you need your immune system to not be suppressed because of what’s going on at the moment. So I have come up with some tips that will help not to over train and how to stay strong and fit during this period. So here are some tips I am using in my training.
Firstly, scale back your training – for example, if you were running long periods of time, scale it back. A 60 minute easy run will help you a lot instead of a 2 hour run. Focus on something else so instead of doing a lot of hard session’s cut that down and replace it with easy zone 2 heart rate sessions. This way you can work on your efficiency and form. Zone 2 training has so many benefits and makes you faster. You won’t lose fitness, maybe a little speed but that will come back quickly when you train again for races when this is over. Do not use the excuse I was told I can do one exercise a day so I am going to run or cycle for a long period of time. For example, in my training I can’t swim as the pools as they are all shut now. So I have replaced my swim sessions with just one bike session & a strength session. For my running, I run four times a week with two easy and two hard sessions. I am now doing minimal speed work and running in zone 2 and therefore in total doing less training.
Rest is so important and I can’t stress how important this is and is neglected so much by people. Rest means rest, yes nothing at all. Recovery runs, rides, easy strength work etc is not rest. Rest is crucial in every plan and is when your body recovers, rebuilds and gets stronger. At least one rest day will help so much because it improves you and you make a lot of gains and keeps injuries away.
Eat healthy and try to stay out of the cupboards and fridge. If you’re like me and eat a lot it’s hard not to over eat when stuck in doors. So you need to discipline yourself so you don’t over eat. Stick to your normal eating routine and maybe add some extra fruit to boost your immune system. Eating the right nutrients and food is so important as your body absorbs these more than rubbish foods.
Focus on your weaknesses, so now is the time to work on your weaknesses and things you have neglected in the past. So for running it could be working on drills and form so it improves your running technique. In swimming, working on those swimming muscles doing land bases work that you never usually do. Cycling – if you’re like me and it’s my weakest, working more on that to improve. So there is a lot you can do.
Hope you find this helpful, it’s important we stay positive, stay safe and keep moving as we can beat this together. Don’t fall into the trap of over training, it’s fine to scale back to keep your immune system strong and healthy. Of course it’s important for our health and well being to get out, my training has been adapted and hopefully I will get to races later in the year. Now is the time to scale back and work on your weaknesses; you won’t go backwards you will get stronger.
Check out my YouTube Channel I have videos on there which will help you with you training HERE
There is something at the moment on the news and around the world that we can’t escape – that of course is the Coronavirus. This virus has caused chaos around the world, with countries struggling to control this and some countries even going into a lockdown. Many events so far have been cancelled, clubs postponing training until further notice and so on. It is tough times and a situation none of us expected or have gone through in our lives. So I have written a blog on how to safely keep fit and motivated and what you can do if you’re in lockdown and can’t leave the house to maintain some sort of fitness.
As an athlete and Interim Head Coach for Canterbury Harriers I share your frustration with all your training and plans up in the air; please note that no training is a waste. Being part of clubs has changed my life and helped my health and wellbeing and mentally, I have made lots of friends too, so it will be hard for a lot of us through this difficult time.
Firstly we must listen to guidelines set by the government so that this can pass quickly. It’s important to stay calm, stay positive and keep moving forward – we can beat this together. If you are struggling for motivation just do something even if it’s just for 10 minutes – such as a short run. If you’re not feeling it after 10 minutes stop, but it’s likely you will stay out much longer whatever you do.
Like many of you my targets, goals and season plans are now all up in the air, training was going well getting ready for my first important race in May and then the virus struck. It’s ok to feel disappointment about races being cancelled and goals not achieved, but we are all in this together.
Safety is so important so I will do what I have to do to stay well and safe. So with races being cancelled, parkrun cancelled, clubs runs cancelled etc I therefore had to change my training up as it would be too early to peak for the European Sprint Triathlon Championships in August and not knowing if that will go ahead. Don’t think your training has gone to waste because your race was cancelled. No training is a waste, firstly by training you’re looking after your health and wellbeing (both physical and mental) boosting your immune system and keeping fit. So it’s important to keep training if it’s safe outside alone or indoors.
The pools and leisure centres have now closed in the UK. So how can you maintain your swim fitness? Well the problem is unless you have your own pool, it will be a tough one, so you could work more on another area such as running and cycling and focusing more on that. I started swimming in 2012 and have really swam consistently since with only a few weeks off from it each year from my end of season break, so like many of you it looks like long periods of not swimming is on the cards. However a lot of swim training is also done in the gym where you can also do this at home. Swimmers call this land base training; you can do a lot at home, even if you don’t have any equipment. If you already go to the gym you will likely being doing some of these exercises below to make you stronger and keep injuries to the minimal.
So things like Press Ups, Sit Ups, V Sit Ups, Planks, Side Planks, Jumping Lunges, Dead Bug, Tread the Needle, Alkeanas, Glute Bridge, Shoulder Wall Slides will help you for your core and swimming. If you have a resistance band you can do Dead Bugs with a band and that will help your core and give your arms some resistance. You could add Squats; now don’t overdo it but you can produce a circuit such as Press Ups, Sit Ups and Planks x10 reps of each and then do 3 sets and maybe add Squats, Sit Ups, Dead Bug in the same format. There is plenty of strength videos online that will keep you strong and with some small cardio workout. Just make sure when searching the internet you look at the right form and copy it as you don’t want to get injured and the workout must be what you think will help you. So not going to the gym isn’t bad at all, for runners and cyclists you could even add a few more things in like Squats, Clams and Scissors. You can Google these and find them on YouTube.
The above can be done without weights and if you have got weights you can use weights for some. So you can see there is a lot you can do without equipment. This will help with your strength and some fitness.
What about running? Well this very much depends if you are allowed out your home- the UK government has put in restrictions that you can exercise once a day outside your home such as a run alone or with a family member from your household. If you have a treadmill then you can pretty much do all your runs on the treadmill no problem. If you are allowed out the house then you can go running and you do your own session but maintaining a safe distance from the public.
If you only run with your club then you might need some sessions. Good sessions I like are mile reps 3×1 mile rep with 3 minutes recovery between the reps and a warm up and warm down either side, easy runs and long runs will get you through too, but I am sure you know what sessions you can do. If you don’t have a treadmill and not allowed out the house but can get into the garden perhaps you can run up and down your garden? If it’s to small what about doing drills and working on your running form? Good drills I like are high knees, A steps, heel flicks, strides; these will help your form a lot but of course your running fitness won’t be the same.
It’s important your training does not go stale so just because you’re not training with others or racing you can change your training up. If you want to do easy runs, time on feet is a good way to train. You could increase you runs by 6-9 minutes each week for three weeks and then hold for three weeks so for example if you start from 60 minutes then go 1 hour 6 minutes, 1 hour 12 minutes, 1 hour 18 minutes and hold that 1:18 for two weeks. Then have a recovery week cutting back to 60 minute runs or less. Easy runs should be easy and don’t worry about pace – the slower the better makes you more efficient and faster in the long run.
A rough guide on heart rate zones is around 60% of your heart rate max no higher – any higher you’re over training into different zones such as going in to threshold zone. Easy runs in theory should give you fresh legs not sore at all the following day and you can then run hard. If you don’t know your heart rate max, zone 2 is the right zone, it might feel slow but your body adapts and pace will come down my coach Mark Sheperd always stresses the importance of zone2 training. When you do have a recovery week keep the intensity the same but reps low. For example if you normally do 6x1k reps then cut that down to 3 to 4 reps. If you want to stay connected with people which is so important, you could have mini competitions with friends via Strava for example, that can help with motivation.
Lastly cycling – this can be done easily indoors with your bike/exercise bike. Your bike will need a turbo trainer or rollers – you can pick them up cheap now and you can do training just like you would outdoors, there are plenty of programs you can follow and even virtual rides will keep motivation and even hook up with friends and training buddies online for some friendly competition.
That’s how you can still train but you need to keep motivated. There are a few things you can do. A simple option is to have a recovery week, use this time to think about what you want to achieve and focus on in the coming months. There is nothing worse than pounding your body all year round and then only resting once you’re broken.
Remember that somebody believes in you. This somebody could be a coach, manager, trainer, fellow athlete or loved one. They will have the belief in your ability that you currently may not have. There is no harm in asking them for reassurances.
Think in positive ways at all times. Positivity can be developed by assessing training each day and competition sessions. Assess your own positivity through forms of achievement through technique, practice and movement. Thinking positively leads to better mind and body balance. Positive thinking enables the neural pathways within the mind to operate with clarity and purpose.
Understand that it can be done. Embark on each task as a champion by having a clear and defined plan. Achieve your task step by step. Do not take on a big task and expect to complete it quickly. Have patience and believe in yourself.
Stay in control of the controllable. Maintaining the controllable builds self-confidence because it provides you with a sense of focus and directive. Remember that you can never control what others are thinking/doing but you can control what you are achieving. There are a range of variables within running that can lead to performers losing sight of the controllable. External factors/influences will only hinder performance and must be beaten.
Recall previous success. A mantra that I use is related to distance travelled. Think about previous successes that you have had. What did that feel like? How were your emotions during this time? Further, how confident did that make you feel? Recall is a positive mechanism to enable one to re-build confidence as it associates with belief.
Set short-term goals. Most athletes suffer from low self-confidence because they allow the issue(s) to prolong and as a consequence fail to deal with problems head on. To overcome these issues, set short-term goals that will enable the flow of confidence (no matter how small) to start. Through constantly achieving your short-term goals you will build your levels of self-confidence like a snowball growing bigger. Short-term goals should be related to processes that can be achieved.
The world Situation is bad however, exercise wise it’s not all bad, you have lots of options with what you can do now that facilities are closed. I believe it’s important to keep smiling, keep positive in order to move forward as we can beat this but most importantly stay safe. Motivation might be tough but I hope the tips help, setting small goals each week and taking each day as it comes in this climate is a good way to go. I will be posting videos to help with training on my YouTube Channel link HERE please check it out and subscribe.
There are many obvious differences between swimming in the pool and open water but I am going to discuss some differences between the two to help you with your swimming. You may be a strong pool swimmer but that doesn’t necessarily mean you will be strong at open water swimming.
Pool swimming is safer than open water purely because you are in a confined area and normally people and lifeguards are near you. So the fear of being unsafe is mainly taken away and with many pools now you can touch the bottom at both ends. There are many benefits from training in the pool to stop you from being bored doing laps and to help you improve.
The first thing you can do is accurate reps which you can time/pace and see your improvement each week. Depending on the length of the pool you can have a set plan that will help you in your training. You can take equipment; most pools allow this. If you want to improve its important not to just get in the pool and swim endless lengths at the same speed as improvement won’t come. Doing reps using pull buoys and paddles can help you get stronger, faster and become more buoyant. Swimming equipment is harder to use in the sea .Drills can easily be done in the pool due to no waves or current. In open water it will be more difficult. These are three areas that are important in the pool. When it comes down to the race day such as a Triathlon/Aquathlon in the pool it’s pretty easy as there is no open water fear and it feels safer. The only problem with pool races is that you’re not really racing others as it is mainly a timed event and you go off one by one.
With open water swimming there is a lot to consider but also so many benefits. Safety wise – depending where you do the open water swimming you need to consider if it’s safe. For example I swim in the sea but if the tide is really rough there is no way I am going to swim. Even in the summer I will use my wetsuit swimming in the sea as I feel much safer and buoyant with it on. Now with open water you can’t really do drills because of the unpredictability of waves. Reps times might be different due to cross tides and weather etc. So one week you might be flying along and the next struggling to move. Also, using equipment such as pull buoy and kick board will be a lot harder. People are put off with open water with the fear of something happening to them. Most seafronts have designated areas to swim which have lifeguards and the same with lakes and rivers.
The benefits of open water swimming is that it can improve you a lot, help with breathing purely because of the random waves etc. You get stronger because you are swimming against current rather than a pool where there is not current. Sea swimming is good for the skin and is proven to also help with recovery due to the salt in the water. If you are swimming in the sea it’s always good to mix up the pace and have a plan, instead of just getting in and swimming at one pace. The temperature of the water, depending on the time of the year you swim, may not be higher than 19 degrees towards the end of summer. September is normally the warmest time to swim in the year, whereas pool temperatures are kept high to around 28 degrees all year round. Air temperature can play a factor such as it can be a cold day in September but the temperature of the sea water can be warmer than air temperature which can affect your breathing. The body works harder in open water due to it being colder than the pool. You cannot stand up in the middle of a lake or sea, whereas you can in the pool. The chances are if you swim in UK in open water you are likely not to see anything from a few cms away.
In open water, you will need to keep an eye out of where you are, whereas in a pool you won’t need to because once you get to the end of the pool you turn back. In race day in open water you normally all go off at the same time so my advice would be if it’s your first time racing in open water stay away from the middle and keep to the edge. Open water races scare people because they fear it for many reasons, but my advice would be to practice there before your race to get used to it.
These are some tips and differences which I hope helps.
My last big race was approaching on September the 8th the National Aquathlon Championships. However leading up to this the weekend before I picked up a foot infection after competing at the triathlon sprint relays on the Sunday prior. My foot was hurting and inflamed straight after the race. I have had a problem near my toe with a lump for a while, unfortunately after being told to go to the MIU from the medical team at the race there was no doctor on duty at the MIU to give me antibiotics. The good news is I had a doctor’s appointment booked in for the Monday anyway a week before. I turned up in pain and hobbling at the doctors, the doctor confirmed it was an infection. I explained my health comes first and if he pulls me out of the Nationals that is fine. Well he said there was no reason for not to continue to train etc and gave me antibiotics and stated only train if it doesn’t hurt and keep an eye on it.
So I did, however on the Thursday I started feeling unwell and drained so I took Friday and Saturday off prior to the race. It worked a treat as Saturday morning I felt really good, all though still had pain in my foot; it was healing and didn’t affect my running or swimming. I didn’t know what my fitness was and Saturday night I had another problem with the fire alarm at the hotel went off just after midnight which woke me up and then I struggled with sleep after that and had roughly a few hours max sleep. So race day came and I was shattered and felt awful.
Feeling sorry for myself Sunday morning and not great at all I had to just give it my all and see what I can do. The race was in beautiful Arundel and I highly recommend visiting. The race started and we went off in waves, I tried to pushed hard in the swim however felt sluggish I didn’t give up but at the turn around point I started to feel awful and struggling to get keep pace or go faster. I came out the river and didn’t feel great, I proceeded to transition and realised I must have had a good swim as I was close to the top guys.
I was struggling to get my wetsuit off due to the air temperature and lake being a bit on the cold side. I came out of transition and onto the run and decided to run hard and see how long I could keep this pace up. I managed to catch the lead pack with around 2k to go and took the lead in my AG. 2nd placed stayed on the back of me and I knew he could get past me and at that point I had nothing left. However when on the final stretch of the race, I asked my body to go faster, gritted my teeth and tried to turn my legs over quicker still feeling awful but kept saying to myself in my head come on nearly there and my body reacted an moved.
I came storming to the finish line and started celebrating. It could well be my best race, I didn’t expect to get on the podium at the start of the week but I gave everything and didn’t give up. So very happy to defend and win the National Championships for a second time. I learnt something here today and that is never give up until it’s over. I kept wanting to stop and ease off but mentally I was in the right place. Lots of negative thoughts came into my head but I managed to keep positive and block the negative thoughts out and this is what made the difference. I had to dig very deep to defend this, of course if I was fully fit I know I could of been faster but I did just enough to retain my title.
This season has been amazing and becoming European and National Aquathlon Champion has made me achieve more than anything I could ever imagine. As mentioned before in blogs I won’t be taking up my GB spots for the Aquathlon team next year as I want to focus on triathlons. However I am yet to decide if I will come back to the nationals or not next year for Aquathlons. Since I started this journey in 2015 I have raced in 37 Aquathlons, podium 29 times and had 7 wins. I have won 2 National titles, Runner up and 3rd, European Champion and Bronze medal, represented GB 8 time and captained the team at Age Group. It’s been an amazing journey and I move on to new challenges now.
It is important to get the right goggles to use and there are so many factors that you need to consider before purchasing a pair such as: are they suitable for outdoor swimming and races? Vorgee kindly sent me some pairs to test and review. A little bit of background to the company, Vorgee is an Australian owned company which was established in 2005. By providing products from beginners to competitive swimmers. So being an Australian company and Australia having a track record of outstanding swimmers I was very interested in testing their products. I got to test the Vorgee Vortech and Stealth MkII swimming goggles so onto my review.
Vorgee Vortech swimming goggles were the first up to test and below are some quick features:
• Soft frame unibody for added comfort and a softer fit • Soft but firm gasket to hold correct position away from the face • Ultra vision lens – a curved lens which offers greater clarity and wide high grade silicone dual band to ensure correct strap positioning and fit • Anti fog injection • UVA and UVB protection • Exclusively endorsed by Swim Australia
First impressions were that they looked good but I thought the grey clips on the side looked a bit cheap. I think it was because the colour makes it look slightly cheap plastic. However I am not too worried about that but it could be something to change in the future. They don’t look flashy; I like goggles to have tinted lenses but that is my preference. However this type of goggle is bulky and this is what I like in goggles and are the type I use in races and outdoor swimming. I found it was a perfect fit and the grey levers are easy to do up and tighten up. I am also a big fan of this type of rubber strap and design. It is very light; this is due to the ultralight gasket and frame to provide less pressure around the face and for comfort.
I tested these in the pool and open water; no leaks whilst swimming so that’s a win win, they felt very comfortable and no problems of them feeling too tight or leaving marks on my face. What I was impressed by was that wherever I was swimming the goggles did not fog up. They were clear and did the job.
My conclusion is that although they look like normal swimming goggles, a few minor upgrades to the looks (so that the grey levers don’t look too cheap) and having tinted lenses would make the goggle stand out hugely. I think these are great goggles; they are comfy and do not fog up. They are at a good retail price with some retailers pricing them under £16. I would take “great goggles” anytime over “flashy goggles”.
So on to Stealth MkII review; first impressions were that they looked very flashy. I liked the colour and design, they stand out and this is what I like. But did they do the job? Vorgee have designed this as ultralight low resistance racing goggles. I don’t race with these types of goggles as I like my race goggles bulky because most of my races are open water. But that is a personal preference. Below are the key features of the Stealth MKII:
• Race goggles • Curved silver mirror lens for an increased wide angle vision of up to 140° • 3D seal design • High grade silicone, dual band strap with Quick Fit Strap Adjustment • Anti-fog coating for enhanced visual clarity • 4 interchangeable nose bridges • UVA and UVB Protection
When using them they felt very comfy and light. However I had a problem with the dual band straps; I struggled to do them up and get them in the right place and Ii was not overly keen on them. I preferred the other type of goggle straps but these types of straps were very robust and a low chance of the straps snapping. They did not fog up and they were very clear. However when swimming open water I sometimes got a little leak but once I did them up they were fine; I don’t think I did them up right.
My conclusion is that they are not goggles for me purely for the strap reason; I can never get that right. Nevertheless they were comfy and looked flash. They are great pool goggles but not so sure about using them outside. I like the colour design and maybe a recommendation is that in the future they do a different strap design. So overall I really like the Vortech the best; they felt great and did the job.