[ HONOLULU TRIATHLON ]
![[ Mugshot ]](seymour.jpg)
Like Tri?
Matt Seymour
Don’t let the swim
intimidate you -- it’s the
shortest leg of the race
Editor's note: Second in a series of articles over eight Sundays designed to help anyone who wants to participate in the Honolulu Triathlon.
Many people think the swim is the most difficult portion of the triathlon. However, it is actually the shortest part and takes the least time to complete. While the pros do the 1,500-meter swim in less than 20 minutes, most age group entrants will finish in 40-50 minutes.
You should keep a couple of things in mind when training for the swim portion of a triathlon: First, you should swim three days a week for 20-40 minutes each session. Based on your swimming skills, you may swim five minutes, take a break and swim some more. After a few weeks you'll be cruising for the entire 40 minutes.
You don't need to swim every training session hard. You should choose a few key workouts to work on speed. All others should be done at an aerobic level where you don't get winded. Take it easy.
Second, swimming is all about good technique. It's not about muscling yourself through the water. So if you feel like your stroke is not working for you get some help, and your times will drop very rapidly. UH and Kailua pool have excellent masters programs you can join. Swimming with a group of people who swim at your level is fun and easy. Meet new people and your coach will tell you what to do.
Third, consistency is key when it comes to swimming. The saying "practice makes perfect" truly applies. Make sure you swim three times a week. If you aren't an ocean swimmer then start in a pool. The easiest ocean swim is at Ala Moana -- no current and it's easy and protected.
It's OK to swim in Ala Moana alone since there are so many people around and it's a safe swim. If you practice on the Honolulu Tri course, make sure to bring a friend. Even the pros swim with a buddy in the open ocean.
The Honolulu Triathlon Web site provides a map of the swim course. You only need to practice on the actual course at the end of your training. The swim start is by waves. If you're fast, start near the front of your group. If you're slow, start near the back. Take your time and have fun. Don't kill yourself for an extra three minutes. The goal is to come out of the swim feeling good.
MAKE SURE you wear a tight-fitting swimsuit so there is less resistance. You don't need tiny Speedos, but Bermuda shorts are not a good idea. Once you feel strong in the swim, you can increase your training by wearing multiple swimsuits (no fooling) since this will increase your effort. Then you'll feel really strong on race day in one suit. You also want to wear clear goggles that don't leak. This allows you to see and you'll look cool.
Triathlon training tips
The Swim: Olympic Tips from Julie Swail, member of the silver medal U.S. women's water polo team in the 2000 Olympic Games and currently one of the top female triathletes in the U.S.>> Train over the distance that you'll be competing. I suggest training two to three times the competition distance two to three times per week. For an Olympic distance event this would mean swimming 3,000 to 4,500 yards or meters two to three times a week.
>> Build speed throughout the swim. It is better to build up speed throughout the swim on race day than to start off too fast and fall apart by the end. Break up the swim by buoys and increase speed a little each buoy you pass.
>> Don't fight the crowd. If you are not used to swimming in a crowd, don't put yourself in that position. There is no rule that everyone has to line up in the middle and start at the same time. For the novice triathlete, I highly recommend starting off to the side where there are fewer people and less of a chance of making body contact with another competitor.
You'll wear the same shorts for the swim, the bike and the run. You can buy triathlon shorts at a specialty shop or just wear a bathing suit. There are two reasons people wear the same shorts. First, it takes less time. Second, there's no place to change.
The Triathlon has a mandatory race briefing Friday and Saturday before the race at All Star Hawaii (next to Niketown). The briefings last about 20 minutes and run continuously both days. That's the time to ask all your questions. Don't be shy.
FLEXIBILITY and core strength (stomach and back) are important for all sports, but especially the swim. Become friends with your sit-up and push-up muscles. Do three sets of 25 sit-ups and three sets of 10 push-ups after you swim. As you get stronger you can do more. You'll look good and feel better.
Sometimes doing a short run after a swim followed by a ride can help prepare you even further for the following legs of the triathlon. The run helps you imitate transition, which can be an important factor to success.
For the more advanced swimmers, using kickboards (targets and isolates the legs), paddles (creates resistance and strengthens arms), and pull-buoys (targets and isolates arms) are all very beneficial during training. These can all be purchased at local sporting goods stores.
Finally, when swimming in a race you also need to remember to stay calm and relaxed. The race swim will be different from training. A lot of other people will also be swimming around you with the same goal -- to get out of the water as quick as possible -- and they will do whatever it takes to get there. Just remember the swim is the shortest event in a triathlon, have fun and use it to set yourself up for a good bike and run.
Matt Seymour is the top-ranked American triathlete in the under-19 age group. The University of Hawaii sophomore has competed in the junior elite world championships and has been training competitively for three years. Seymour captained his high school swimming and cross country teams in Colorado. His family runs Island Bike and Triathlon on Kapahulu Ave.
- NEXT WEEK -
The Bicycle. For more information on the Honolulu Triathlon, visit www.honolulutriathlon.com.
