Triathlon Swimming Technique: Answers to Most Common Beginner Questions

– Mornin trainiacs, the
other day I announced the biggest ROKA giveaway
we have ever done, well it’s the only ROKA
giveaway we’ve ever done. But it’s the biggest
giveaway we’ve ever done. I announced it on Instagram,
and to celebrate that I also said, “Hey, what
are your swim questions?” “What is your boggle with swimming?” So I’m gonna tell you
about the ROKA giveaway and we’re gonna do a really big
swim in a bunch of ROKA gear and we’re gonna answer
all those questions. Just (clapping) lots of
things happening today. Lets do it! (upbeat techno music) There we go, you look more convincing. Okie dokie, smokies!
So, if you did not see (dog growling) Shhhhhh! If you didn’t see it on Instagram,
you’re gonna see it now. If you go to, it’s the biggest giveaway
I’ve ever been a part of. It’s over $2,000 in prizes. It’s only up, well it’s actually, it’s a long-running
giveaway because we think we’re gonna have a lot of
people wanting to enter and we don’t want to miss anyone. So if you go to,
you’ll see the prizes. First prize, ROKA wetsuit and an entry to the Ironman race of your choice. Second prize, sunnies and
a transition backpack. Third prize, floatie pants and goggles. I like everything ROKA does. So go check it out! And to celebrate that,
I figured “Hey, why not actually answer a whole
bunch of people’s questions” and I went through what are the
ones I would say are common, but also things that I don’t necessarily talk about all the time. So, first off, when is
the right time and how to incorporate the use of
a snorkel and a nose clip? Snorkel, all the time. Very key piece of
equipment in your swim bag, probably one of if not the most important. Nose clip, 100% not. One of the key things
that causes people to feel out of breath swimming is having a buildup of carbon dioxide in their lungs. So why would we limit ways that we can get that carbox dixoide out
of our nose and our mouth. Why people end up feeling
like they need a nose clip is because water ends up
shooting up there and that’s a result of them not having
a constant breath out and pressure in kind of like this whole area of your face that keeps water out. For that, go follow me on Instagram. Here, there will be some video here. Look for that video and that explains how to develop the ability to
keep water out of your nose. Shouldn’t be using a nose clip. How do you choose between
sleeves or sleeveless suits? Funny you ask, considering
it’s all ROKA, all day. This is the ROKA Maverick Pro X. It’s a second-generation
Maverick that ROKA invented. Now what put ROKA on the map
was the original Maverick Pro, which was designed by two
former Stanford swimmers because they were testing out wetsuits for their first race and they’re like “The shoulder mobility on
these wetsuits is brutal.” At which point they said, well,
why don’t we go sleeveless, and what they quickly
found out is when you went to a sleeveless wetsuit, sure
they had the shoulder mobility that really only elite swimmers need, but they had that shoulder mobility to the detriment of
their entire body warmth. When you have your
armpits completely exposed in cold water like so, basically
just catching a bunch of cold water right there,
essentially the wetsuit’s warmth becomes completely null and void. So ROKA invented the ROKA
Maverick Pro which had some of the most supple,
flexible shoulders that had ever been on a
wetsuit, and it launched them into what they’ve turned into now. So all of these high-end
wetsuits or even this ROKA Maverick Comp which I use for
a lot of my training swims, has way more shoulder flexibility
than you will ever need. It then just comes down to a properly fitting suit
that isn’t too tight. So, sleeveless wetsuits,
not really a thing anymore. When pacing a 70.3 swim,
what percentage of your 1,000 meter time trial do you recommend? It’s all dependent. I’ll give you a range. If you are really fit,
we’re talking somewhere around 90%, they should almost be the same like once you get to that
1,000 meter kind of pace. You should be able to hold
that for a little while, but if you’re not fairly
fit, could be as low as 75. Like what you need to do is swim a lot, find a pace that’s sustainable for you, and has a nice balance
of sustainability plus being efficient for you. Cause there is going to
come a point in just about every swimmer’s kind of effort
level where more effort, it takes a lot out of you,
but you really don’t go any faster, so you want
to find that balance, and you only get that by swimming. You talk a lot about zone 2,
how do you apply to swimming? When you’re in the water,
the hydrostatic pressure from all of the water, it actually lowers your heart rate significantly. So much so that almost all
swimming, unless just for like a short little burst of
time in really hard efforts, is zone 2 swimming because it’s low-impact and for example, I did a
water run this morning, and it was crazy intense
for periods of time, heart rate only went up to
135, right in my zone 2. To kick or not to kick? I get what you’re saying,
there is a lot out there about how triathlon swimmers
really don’t need to kick, the wetsuit makes you
buoyant, there’s all these nice videos online that are like “Oh, you’re just gonna
burn up all the oxygen.” Well, a lot of those are
from ex-good swimmers who have the ability to
make their core really nice and tight and bring their
feet up to the surface of the water with a one or two beat kick. Try to do that effectively
as an age grouper. Really damn tough. So what the kick allows you to do is get your heels up to the surface of the water, but what it isn’t for is
to propel you forward. As a triathlete who has
stiff ankles from running and just not a history of
kicking, we maybe only get two-to-four percent of our
total propulsion from kicking, so we don’t kick for the sake
of kicking, we kick as lightly as we can possibly get away
with while still keeping our heels at the surface of
the water, allowing our body to be nice and tight, and
keeping our legs from sinking. Absolutely kick. How to prevent a stroke technique collapse after fatique sets in. Don’t let fatique sets in. A lot of people give me crap on Instagram because they see me doing
4000, 45oo, 4600-yard swims. The goal of these is to make
sure that you don’t have fatigue setting in in the race. You need to swim more. I’m sorry, but not sorry. How do I look straight and
make sure I am on track without dropping the hips? So, what Gianozez is saying
there is how do I sight and not have my feet drop down. Well, couple of things, when
you sight, your feet are naturally gonna drop down
because your head is coming up, your bottom is going to go down. So what you want to do is
increase the kick a little bit. Go back to “Yes, we absolutely kick.” You want to increase the kick a little bit when you go up to sight, and you want to practice this in the pool, not when you get into open water, so you have the body
awareness and the timing to be able to sight, breath, and while you’re doing
that, increase the kick and it’s just natural
because you’ve done it hundreds and hundreds of times. How to keep the spine
straight and body not snaking? See what I said earlier about the kick. Do you think it’s worth
swimming close to a partner to simulate race contact? 100%. I would actually recommend,
I’m going to link to this at the end of this video, a
video about how to prepare for the open water in
the pool. Critical stuff. You want to start simulating everything that you’re gonna go through, from sighting to deck-ups, to a little bit of rubbin’s racing, all in the pool so when
you get to open water, doesn’t freak you out. How do you breathe
differently when in open water instead of the pool? See what I said about sighting. I’m tryin to double up
on things because a lot of these topics overlap. What is the best swim workout
to do to build 70.3 endurance? (thump) Your next one.
You need to swim more. There is no one workout.
There is no one drill. There is no one technique that is going to solve all of your problems. There are basic principles
that we talk about a lot here, but you have to work
them into your training so that you can do them in the race. You have to look at
what your race requires, and what the challenges are going to be, and then you look at how
you can train for that and the aspects that you
can build into your training that accomplish that and
get you ready for it. This is not complicated stuff here. Just takes knowing a little
bit about how to do it, and when to incorporate it into a season. Now with all that said, make
sure you go to, over $2,000 in fabulous prizes and yeah, I’m jacked about this. I have loved ROKA. They were the very first
company that ever took a chance on doing any sort of partnership with me before this Channel even happened. And I love their gear, pumped
up to get use some of it. Alright. Later Trainiacs. Oh, and, and, and, (dog growling) and There’s the video about
open-water practice. Go check that.

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