Swim Like A Swimmer

I have seen the pattern within the last decade of triathletes doing the majority of their swim training in open water. They are under the impression the race is in open water so that’s where they should be training.

But the truth is to become a bet ter swimmer you must train like a swimmer. Swimmers do the majority of their training in group situations in a pool setting with a coach directing and working on form and tempo.

Swimming is the only of the three disciplines that relies almos t completely on proper form. In the water, the objective is to move forward by properly pushing wat er back. Also creating a slipstream with the body to effectively cut through the water quickly and with little effort. There are so many aspects in play at one time to achieve this that it is close to impossible to self‐teach or self‐coach proper form. Having a knowledgeable person watching over, analyzing and corr ecting your stroke is the key to faster times.

So where do we start? In the pool! If you are swimming the majority of your swims in open water, you are out where no one can see what you are doing, right or wrong, so at times reinforcing bad habits which directly affects speed and efficiency. In a pool and with a coach there is constant feedback and corrections to achieve efficiency and strength.

One on one coaching is of course the best way to improve swimming but the setting of a local masters swim program with a certified co ach can be one of the most econ omical ways, along with the ability to swim and compete with other swimmers. Properly organized swim workouts with warm‐up, drills, technique, speed and cool down is the key to getting faster. Find a local masters swim program that fits your schedule with an active coach who not only corrects but mo tivates and makes the workout fun.

So do we ditch open water swimming all together? Absolutely no t! There are skills that are only learned and perfected in open water. Drafting, sighting, swimming in crowds, swimming in rough water, dolphin diving, wetsuit swimming and others are only achieved properly in open water. But without basic swimming skills these open water techniques are harder and less effective. A great way to perfect these skills are clinics and specific training. (Be looking for the P6 Open Water Series again this summer)

To kill one more myth – Swimming is the shortest event so does not need the attention the other disciplines need… Completely false! A confident and well‐trained swimming triathlete has many definite advantages. First is t he overall fitness level. Swim ming helps increase oxygen intake which transfers over to the bike and ru n. A confident swimmer has less anxiety in the swim which can transfer over to the bike in a race. And last, swimming can be fun! Ma sters swimming with other athletes is a great group situation where the team gets better together.

So get out and Swim Like A Swimmer!

Park Alsop

Director Kennedy Law Racing

Director KLR/CAM Masters Swim Program

Running North

BI-TRIATHLONS

RACEPLACE

TRIATHLON #1 - MICKLER'S LANDING, PONTE VEDRA BEACH

JUNE 11 GAME ON! ESCAPE TO HUTCHINSON ISLAND TRIATHLON #1 - STUART BEACH

JUNE 24 TURTLEMAN TRIATHLON - CARLIN PARK, JUPITER

JUNE 25 THE CROSSING FOR CYSTIC FIBROSIS BENEFITING PIPER'S ANGELS - PADDLE BOARD FROM BIMINI TO FLORIDA

JULY 4 BILL BONE 5K - DOWNTOWN WEST PALM BEACH

JULY 16 GAME ON! TREASURE COAST TRI SUMMER - JAYCEE PARK, FT PIERCE*

JULY 30 GAME ON! SAINT AUGUSTINE TRIATHLON - VILANO BEACH PARK

AUG 13 GAME ON! ESCAPE TO HUTCHINSON ISLAND TRIATHLON #2 - STUART BEACH

Runs in Green Triathlon in Blue

AUG 20 CITY BIKES KEY LARGO TRIATHLON - SUMMER - JOHN PENNEKAMP PARK, KEY LARGO

AUG. 27 GAME ON! PALM BEACHES TRIATHLON #2 - SINGER ISLAND OCEAN WALK

OCT. 1 GAME ON! SUNCOAST OLYMPIC TRIATHLON - FORT DE SOTO PARK, TIERRA VERDE

OCT 8 GAME ON! RUN HUTCHINSON ISLAND HALF MARATHON & 10K - CAUSEWAY COVE MARINA, FT PIERCE

OCT 15 GAME ON! PONTE VEDRA BEACH TRIATHLON #2 - MICKLER'S LANDING, PONTE VEDRA BEACH

OCT. 22 BILL BONE TROPICAL TRIATHLON - LAKE WORTH BEACH

NOV 5 GAME ON! RIVERFRONT TRI @ COCOA - HISTORIC COCOA VILLAGE*

NOV 19 GAME ON! TREASURE COAST HALF & INTL TRIATHLON - JAYCEE PARK, FORT PIERCE*

NOV. 23 PELICAN YACHT CLUB TURKET TROT 5K - FORT PIERCE

DEC. 3 GAME ON! TREASURE COAST TRI - WINTER, #FINISHONTHEJETTY - JETTY PARK, FORT PIERCE

DEC 10 PALM BEACHES MARATHON - WEST PALM BEACH

*PRESENTED BY PUBLIX

Hamstring Injury Chris Arrigo, MS, ATC, PT, Cert-DN Advanced Rehabilitation

Those long Saturday training runs are getting longer. That goal race is getting closer. But there is a nagging pull in the back of your thigh. If this sounds familiar, it is not something to overlook. Your hamstring muscles may be trying to warn you that a problem is developing. One that should never be ignored.

The hamstrings are an important muscle group when running. The main function of the hamstrings is to bend the knee and extend the hip. In running, the hamstrings act as a propeller to move your body forward. When the hamstrings are unable to fully do their job, they can be susceptible to injury. But, before we talk about hamstring injuries, it is important to first understand their anatomy.

Anatomy

The hamstrings are a group of three muscles located on the back of your thigh. All three of the muscles originate at one spot, the ischial tuberosity which is also known as your “sit bones,” because these are the bony prominences that you feel when you are sitting. The semitendinosus and semimembranosus muscles insert on the media condyleofthe tibia on the inside of the knee , while the biceps femoris inserts on the outside of the knee at the head of fibula.

Injury

There are a wide variety of hamstring injuries that differ by severity, location, and symptoms. Symptoms of a hamstring injury may include pain on the back of the thigh, lower buttock, or behind the knee; tightness in the back of the thigh; a sudden “pop” while running; and bruising or tenderness. The most common hamstring injury among distance runners is a proximal hamstring strain, which is located on or near the origin of the hamstrings at the ischial tuberosity. Unfortunately, proximal hamstring strains can take a long time to heal. However, modalities, strengthening, stretching and dry needling can help improve symptoms and keep you on the road, trail, or treadmill.

Prevention

Hamstring tightness is one of the main factors contributing to hamstring injuries, either as a primary cause or as the result of an injury. One way to prevent hamstring injuries is to stretch your hamstrings after your dynamic warm-up, but prior to running. This will allow the muscle to warm and loosen up before being stressed.

One effective hamstring stretch, involved lying on your back, placing your hands behind your thigh and bringing your leg towards your chest, as pictured to the right. Then, slowly straighten your knee until you feel a stretch in the back of your thigh. When you feel the stretch, hold the position for 15-30 seconds. Relax, by bending the knee, then perform that same stretch 3-7 more times. Make sure you repeat this on the other leg.

Hamstring weakness is another factor contributing to hamstring injuries. When there are strength imbalances in the body, the body will not be able to mechanically work the way it should. When muscles are strengthened and balanced, the body will be able to run more efficiently.

One example of a hamstring strengthening exercise is an RDL or “grab-a-pens.” To perform, place a target, such as a pen, on the floor. Stand a couple feet behind the pen, as pictured on the left. Then, balance on one leg and place the opposite arm straight up in the air. Slowly bend forward on the standing leg while keeping the knee straight. Bend towards your target, trying to grab the pen, until you can’t go any further, or until you are about to lose your balance. Then slowly come back up. It is important to take your time going in both directions, as this exercise strengthens the hamstrings concentrically and eccentrically. Work up to performing 2-3 sets 0f 20-25 of these on each leg.

If you have any questions regarding hamstring injuries or any other physical therapy techniques, please feel free to contact me! I can be reached at Advanced Rehabilitation. Phone (813)250-120, via our website www.advancedrehab.us or by email at carrigo@advancedrehab.us.

At Advanced Rehabilitation we wor k to keep you moving – no matter what you do.

Chris Arrigo, MS, PT, ATC, Cert-DN Owner, Advanced Rehabilitation