On December 16-17th, I am hosting a swim and run camp in Victoria, BC. You might be thinking: “Why the heck would I want to go train hard RIGHT BEFORE CHRISTMAS?” or “I’m not interested in training before Christmas.” Those are fair comments and I get that it is hard to do camps when racing is a LONG WAY AWAY but I am going to explain why I think this camp is valuable at this point in the year.
I made the following video describing how to incorporate stretch cords into your swim routine. Many professional triathletes use swim cords as part of their warm up on race day. This is only one of three ways the cords are beneficial and I outline in the video below how to use swim cords for triathlon training.
How to use swim cords in your triathlon training:
Racing Triathlons in Australia
Racing triathlons in Australia is so fun. This is my fifth visit to the country including two other occasions to race mountain bikes (a World Cup and the World Championships). On this trip, I raced the 2016 IM 70.3 West Sydney, which saw Annabel Luxford take a convincing win.
The event is held at the Olympic Rowing Stadium in Penrith where the 2000 Sydney Games were held. Penrith is a town in the western suburbs of Sydney, Australia near the Blue Mountains. Highlights of the town include a gorgeous walking trail next to the river, a picturesque park filled with mulberry and jacaranda trees, lots of cafes, an outdoor 50m pool, and a bunch of really cool people. Read more
My first “race” after a broken ankle at Challenge Penticton.
I raced Challenge Penticton long course nationals on Sunday. The date was exactly 20 weeks of recovery from my broken ankle. Writing all of these words in a post are a reason to celebrate: racing – Challenge- anniversary- recovery. I am lucky/happy/stoked/motivated to be where I am at right now as I was first out of the water, first off the bike, and pain-free for the running I completed.
A Broken Ankle Doesn’t Have To Prevent Triathlon Improvements
My triathlon cross training the first three weeks after surgery.
Cross training for triathlon with a broken ankle still includes plenty of options if swimming, biking and running are off limits. I discovered there were ways to not only maintain fitness, but also improve, despite my current limitations in a “not weight-bearing” state.
Training injured, in the strictest sense, is NO DIFFERENT than training while healthy. A great training program focuses on all you can do at that moment so, injured or healthy, you focus on doing everything that you can THAT DAY.
Training injured, in the strictest sense, is NO DIFFERENT than training while healthy. A great training program focuses on all you can do at that moment to get better.
When I am healthy, if my legs are super tired from running, I might take a break and ride or swim. If my shoulders are maxed out from a lot of swimming, I might run a bit more and focus strength work on lower body. The key is to focus on what you CAN IMPROVE while your body is in repair mode or fatigued. Even while in the critical stages after ORIF surgery, there were ways for me to train and allow my body to heal.
So what did I do when I got injured and was told not swim/bike/run AT ALL (even swimming *sigh) for the first three and a half weeks? I focused on three areas where I could actively make improvement. Read more
I wrote this article for www.triathlonmagazine.ca
‘Shoulder prehabilitation’ means strengthening the shoulder’s resistance to injury – thus PRE-rehabilitation. These shoulder strength exercises prepare the shoulder muscles that are the most vulnerable to injury from everyday swimming repetitive movement. Strengthening these muscles improves your posture and body alignment. For swimmers, and triathletes by extension, the most common injuries occur in shoulder rotators so these are the muscles we are focused on.
This shoulder prehabilitation Youtube video demonstrates three exercises that, when added to a regular core and stability program, can help to maintain shoulder health. In addition, creating a strong rotator cuff can lead to better biomechanics when you are swimming.
This leads to faster swim splits.