Bike Diva

H2O Audio - Swim With Music

Boring Swim Training

I am trying to do a bit more swimming as my first 70.3 triathlon takes place on November 13 at Miami Man. The swim portion of that event is 1.2 miles, that's about 84 lengths, or 42 laps in a 25 yard pool. I just started swimming in January, so the swim is the weakest part of my triathlon. I can't say I really enjoy swimming, doing laps in the pool gets a bit boring, so I started thinking about listening to music while swimming as a way to prevent total boredom. I also wanted to start listening to music while doing my longer, solo runs and was pretty sure I would be getting an iPod Shuffle. After a quick trip to Walmart I came home with a lime green iPod Shuffle then had my 16 year old daughter teach me how to use the dang thing. Playlist, what the heck is a playlist!?!

Above: 4th generation iPod Shuffle.

Above: H2O Audio Interval waterproof headphone system for the 4G iPod Shuffle.

Waterproof Your Tunes

While researching ways to listen to music under water, I came upon the H2O Audio website. H2O Audio makes a variety of waterproof headphones, cases and armbands for iPods, iPhones and MP3 players. Their latest product is the Interval case made specifically for the 4th generation iPod Shuffle. The Interval waterproof case includes integrated, waterproof Surge headphones.

Above: Place your iPod Shuffle inside the Interval case, then place the Interval on your goggles.

H2O Audio Interval Features

• MSRP: $99.99
• 100% waterproof
• submersible to 12 feet
• 5 pairs of earplugs, sizes XS - XL.

Bike Diva's Verdict

Listening to music while doing swim workouts seems to make the workout go by a little bit quicker. The music also helped me to relax a bit which allowed me to concentrate on learning to breath on my right side. I always seem to breath on my left side but for longer events, and triathlons with an ocean swim with a lot of waves, I really need to be able to comfortably breath on both sides. I don't bilaterally breath, due to exercise induced asthma, and end up breathing every stroke during triathlons. I'm hoping I will eventually get better at swimming, have to be patient, only started swimming on January 3 so I see lots of room for improvement!

I will have to play around with the different size earplugs. They kept coming lose in the water, even having my swim cap covering my ears. Kind of the pain in the butt to have to keep adjusting the earphones after every few laps. Also, the volume is louder when your head is out of the water but gets a bit muffled when your head is in the water. So the music kept getting louder then softer the entire workout. Especially annoying when doing breast stroke but I even noticed the volume difference when breathing during free style swimming. I tried a couple sizes of the ear plugs but keep getting the same problem. Not getting a secure seal with the ear plugs and even turning volume way up getting really muffled sound quality while underwater.

Above: H2O Audio Interval run hat.


Run With H2O Audio

H2O Audio also has a hat and visor which has been specifically designed to be used with either the 3G or 4G Interval. I purchased the hat, which is available in either white or black, so I could also use my H2O Audio while running. I am a heavy sweater and like having a totally waterproof option for using my iPod Shuffle while working out. Using the run hat with the Interval is also perfect if it starts to rain. Unlike cycling, I don't mind running in the rain, as long as there is no lightening involved.

I tried one of those waterproof armbands with the iPod Shuffle, but hated having it attached to my upper arm and always felt like the cord to the headphones got in the way of my arm swing. The entire setup is very lightweight and I barely noticed I was wearing it. The velcro straps on the hat keep the unit securely in place without any bouncing around.

 
Above: place your iPod Shuffle 4G inside the H2O Audio Interval waterproof case.

The hat retails for $24.99, while the visor has a suggested retail price of $23.99. The hat includes a Halo headband attached to the inside, to help prevent sweat from dripping in your eyes. The hat would also be a perfect, waterproof solution for listening to music while kayaking or paddle boarding.

I will have to play around with the different size earplugs. I went for a short run around my neighborhood using the Interval attached to the running hat and the right earplug fell out of my ear a couple of times. I am using the size medium plugs, so not sure if I should go with the small, to fit tighter, or with the large to fill up my ear better. The manufacturers instructions say going with a larger size earplug while using the Interval in the pool may help to create a better seal. I switched to a larger size earplug for my second run with the Interval and had much better luck with the headphones staying in.

Above: Swim while listening to music.

H2O Audio Sponsorship

I have a few companies that sponsor my racing endeavors each year. I did a bit of research and found that H2O Audio offers athletic sponsorship through the Hookit website. I filled out the on-line sponsorship application and received an offer a few days later. I am a member of Team H2O Audio Elite for 2011. I also found information regarding sponsorship on their website: H2O Riders.

Take care,
Lynn Smythe, AKA the Bike Diva

 

Club Med Triathlon #2

On February 7, I posted up information on the very first triathlon that my husband and I participated in : Club Med Triathlon #1. I added a second post with pictures of the event to the Bike Diva blog: Photos of Club Med Triathlon #1. On Sunday, March 27 my husband and I participated in the Club Med Triathlon #2.

Team in Training at Club Med

After posting about the first Club Med triathlon, quite a few of our Team in Training triathlon team mates expressed interest in attending the next race. Team in Training is the main fund-raising organization for the Leukemia & Lymphoma Society. Eight of our team mates joined us for the second triathlon at Club Med. It was pretty cool seeing all the Team in Training triathlon suits during the race - GO TEAM!

  Above: Mr. & Mrs. Bike Diva, AKA Rob and Lynn Smythe, at Club Med triathlon #2 in their Team in Training triathlon suits.

Bike Diva's 2nd Triathlon

My second triathlon didn't go as well as my first, and I was struggling at the first one. I thought I would do much better at my second ever triathlon race, as it was at the same course as the first one. But I ran into a bit of trouble during the swim. Here's some of the information I posted to my Facebook page.

Above: Jelly fish wrapped around Bike Diva's hand, wrist and arm during the swim portion of Club Med triathlon #2.

1. Lynn's race report: jelly fish wrapped around my hand, wrist and arm during the swim causing major panic attack and breathing problems. Swim sucked, race sucked, triathlons suck. Duathlons are starting to look attractive again.
2. My awesome friend Tami Ryf Young stayed with me for the rest of the swim. She could tell I was freaking out. :)
3. I even got on one of the rescue jet skis for a couple of minutes. Thank goodness for volunteers.
4. I also got kicked and swum over during the swim. But that's supposed to be normal for a Tri so I tried not to let that bother me. I just can't get over my fear of open water, kind of bumming me out. :(

Above: Members of the Palm Beach Team in Training triathlon team at Club Med triathlon #2. Left to right; Coach Louis Blanco, Stacey Ryerson, Lynn Smythe, Rob Smythe, Tina O'brien, Chris Maly, Jen Coull, Tami Young, Sandra Holahan.

Bike Diva's Race Results

I'm almost embarrassed to post the results of my second triathlon, since I was so much slower than my first race, 7 minutes and 37 seconds slower to be exact. I was going to throw in the towel and DNF the race after getting stung by the jelly fish. But when I realized the rescue jet skier wasn't going to chauffeur me back to shore, I got back in the water to complete the swim. I had 3 really bad panic attacks during the rest of the swim. I was going to quit after getting out of the water so I just started walking back to transition. But a lot of my friends were out there racing, 2 of whom were there for their first ever triathlon. I knew they weren't going to give up so I kept going. We also had the Team in Training cheerleader crew of Micki & Scott Fetterman and Nicole Switzer out there to keep us motivated.

I don't know if the jelly fish stings were affecting my asthma, or if I was just still freaking out from being so scared in the water, but I never felt like I could breath very well during the rest of the race. I sounded like I had gravel in my chest - just call me WHEEZY. Not being able to breath well during the bike and run sucked, but didn't cause me to panic, unlike not being able to breath well during the swim. I had to run/walk the run portion of the race, which is pretty pathetic for a run that is only 3.1 miles. I hated every minute of the race and am seriously thinking of switching back to duathlons.

Here are my official race results from the Race Smith website:

• Swim: 21:35
• T1: 2:08
• Bike: 34:39
• T2: 1:03
• Run: 36:04
• Total time: 1:35:27
• Overall: 121 out of 134
• Female: 30 out of 41
• Age group: 5 out of 6 women 45-49

Above: Rob's new Jamis Xenith T triathlon bike, purchased from On Your Mark bike shop.

Mr. Bike Diva's Race Results

My husband, Rob, had a fantastic second triathlon race. He improved his time by 12 minutes and 44 seconds, that is AWESOME! Part of that time difference was that he stayed with me during the swim of our first triathlon. But this time he was in it to win it and even though I still wasn't that comfortable in the water, I have to get over my fear of open water swims so told him to go have his own race. The second reason he was so much faster, he just got his very first triathlon bike, a Jamis Xenith T. So his run split showed an almost 4 minute improvement, a triathlon bike saves your running legs so you are a much stronger runner after getting off the tri bike as opposed to using a road bike.

 Additional Information

Club Med website: sandpiperbay.clubmed.us/fitness/race-series

Twitter page: http://twitter.com/#!/ClubMedOfficial

Register for the next Club Med sprint triathlon, which takes place on May 21, on Active.com: http://www.active.com/running/port-st-lucie-fl/club-med-race-series-race-3-2011

Take care,
Lynn Smythe AKA the Bike Diva

Train Your Triathlon Swim

How To Train Your Triathlon Swimming

A Swim Coaching Article By Swim Smooth

All the staff here at Swim Smooth are triathletes or open water swimmers. We understand the different preparation required to race in open water versus the pool and the need to balance out your training between the three disciplines.

If you are new to triathlon, here are some important pointers to maximise your performance in the water during your triathlon season:

Your Individual Stroke Technique

One of the differences between being a pure swimmer and a triathlete is that your training time is split between the three disciplines so you have time less available for swimming. As a 'time poor' triathlete it's very important to understand what you need to work on for your individual stroke so you make the best you of your available time in the water.

If you have a coach at your pool or club, seek out their help and get some advice on your stroke and how to go about improving it. Also, it's worthwhile asking what is naturally good about your stroke too (be brave!) as this will help you simplify things. There are all manner of drills and techniques you can work on with your swimming and it can be quite overwhelming – try and simplify things down to your individual needs wherever possible and you'll make much quicker progress.

Training As Well As Technique

 As a distance swimmer, one of the biggest mistakes you can make with your swimming preparation is to solely focus on your technique, swimming only 50 or 100m at a time. Becoming a 'technique hermit' is bad for your swimming because as a distance swimmer you need to be able to maintain your technique over longer distances. By only ever swimming short drill sets you tend to develop a technique that overloads the smaller muscle groups of the shoulder which quickly tire beyond 100m.

Drill work is a great for your swimming but also incorporate continuous swims of 200m, 400m and even 800m into your sessions so that you develop a stroke that you can maintain over longer race distances. You may find this results in a slightly shorter stroke that is more rhythmical to you, such strokes are often more efficient over longer distances.

Include A Distance Focused Swim Once A week

Many pure swimmers come from a sprint (50/100m) or middle distance (200/400m) background and so masters swim groups often focus on short fast sets with lots of recovery. However, triathlon is a true distance event in that you will be racing for at least an hour and as such you need a distance focus to your swim training. We recommend that once a week you put in a longer distance swim at steady pace. If you're doing Sprint or Olympic distance then building up to 1500m of steady swimming will build the necessary endurance for your race. You can swim this continuously or if you prefer break it down into a set with short recoveries – e.g. 3x500m with 30 seconds rest between each 500m.

If you are training for Ironman then you have a 3800m swim ahead of you in the race and because of the longer distance, your weekly long swim arguably becomes the most important session of your swim week. If you can, build up your long swim so you reach 4000m a few weeks before the race and you'll be all set for a fantastic Ironman swim leg.

If you train with a club or masters group that never does any longer distance sets it's well worth missing one of the club sessions, replacing it with a session of your own focusing on steady distance pace.

Developing Your Pacing Skills

As a distance swimmer your ability to pace your swimming correctly is critical. With any swim that you do, be it in training or a race, it's extremely easy to start off quickly and then slow dramatically after 100m or 200m. In a race situation you might not realise this is happening because everybody else is starting too fast around you and doing the same thing!

When you swim your sets in training, keep an eye on the times you swim for each repetition. If you can, also monitor your splits within each set – so if you're swimming 200m, monitor each 25 or 50m split. Not all of us are analytical or numbers people but asking a coach or friend to check this regularly is very worthwhile to develop your pacing skills and so improve your performances in races.

If you are interested in investing in a gadget to improve this area of your swimming then we would highly recommend a Wetronome to you. You can program it to a certain time per length and then place it under your swim cap where it will beep to you at the time you should be turning each lap. It's fascinating how easy it is to get ahead of the beep over the first 25 or 50m and then how the beep catches up with you as you slow down. It's a bit like the red-line they show on the Olympic swimming coverage!

Practise Open Water Skills (even during the winter)

If we told you that by focusing on a particular drill or training method you would take several minutes off your triathlon swim split, you'd jump at the chance right? Well, you really can save several minutes by optimising your drafting and navigation skills for open water swimming.

When you swim behind, or to the side and slightly behind another swimmer you save up to 25% of your energy expenditure – or put another way, swim much faster for the same effort. This sounds easy but is actually very skillful to perfect as you have to swim very close to other swimmers to get maximum benefit. If you are not used to doing this it can be slightly unsettling at first – you need to practise this in the pool with some friends or with your training squad:

Your ability to swim straight in open water is also critical as it's easy to lose large chunks of time by swimming off course. We've recently been equipping some triathletes with GPS tracking devices and seeing how straight they swim in open water – the answer is not very straight at all! It's easy to lose anywhere between one and ten minutes by swimming off course. Our twin blog posts on this subject make fascinating reading:

Open Water Navigation

Swimming Straighter In Open Water

The key is to practise your sighting skills in the pool so that come the race you are entirely comfortable raising you head slightly to look forwards without excess effort or ruining the rhythm of your stroke. The easier and more natural sighting feels the straighter you will end up swimming!

Quick tip: Don't try and sight forward and breathe at the same time – this will mean lifting your head too far above the surface which will sink your legs. Instead, time your sighting to happen just before you're going to take a breath. Lift your eyes out of the water by pressing down lightly on the water with your lead arm (in this example your right arm). Only lift up enough to get your eyes just out of the water:

Your left arm will have now started recovering over the water, as it does so, turn your head to the right with your body to breathe. As you do so, let your head drop down in the water to a normal breathing position.

Putting It All Together

After reading the above you're probably thinking "OK, how do I fit all that in?". If we were designing your swim training, and you were swimming three times per week, we'd structure it something like this:

Session 1: A stroke technique focused warm-up followed by threshold pace work at race pace. See CSS Training

Session 2: A longer steady paced swim building up to race distance. We might split this into a set with short recoveries with a focus on good pacing.

Session 3: A stroke technique focused warm-up followed by a fun open water skills session in the pool with some friends. This would include group drafting work and sighting skills. (This is great fun and in the Swim Smooth squads in Perth is the most popular session of the week!)

Improve your swimming with Swim Smooth!

Swim Smooth is an innovate swimming coaching company famed for its straightforward approach to stroke correction. Visit our website for plenty more fascinating articles to improve your swimming. Don't miss our amazing new DVD Catch Masterclass featuring incredible underwater video of champion swimmers in action. Also see our other swimming DVDs, training plans and training tools in our swim shop. Last but not least don't miss our animated swimmer "Mr Smooth" showing you a great freestyle stroke in super-high detail. Unmissable! :

Swim Smooth!

Article © Swim Smooth 2011