SO i have a different sort of job…it is not a 9-5/5days a week kind of role, I work from a home office in our garden, and I travel quite a lot, this year I have been to China, Argentina, Canada, Korea, Spain, Hong Kong, Austria, Germany and the USA, lots. As a result I have a lot of jet lag (and airmiles, 500k of them) and a pretty terrible diet…..
But I just thought I would share a few experiences of travel….
I have been thinking about how to build some additional speed over the long distance and strength training seems to be the thing that comes back when I read into this….this is just a holding post whilst I try and find some good workouts….
Stretch cords are a versatile, underrated tool to use for developing strength and technique in the water. Many elite athletes (including Olympian Gwen Jorgensen) carry their cords with them while traveling to facilitate an entire swim workout if a pool is not readily available, or to use for a race warm-up when not allowed in the water before an event.
Keep your cords in your swim practice bag to use before you get in the water. Attach your cords to a fixed object on the pool deck, like a starting block or fence post. Perform a few minutes of light muscle activation with the following drills to emphasise good technique.
You can replicate an entire swim practice if you don’t have access to a pool or if you missed a swim after a busy day of work. After 15–20 minutes of these exercises, you’ll leave with a bit of sweat and a lot of fatigue in your major muscles. Do 10–15 reps of each exercise and each arm when applicable.
Position yourself just like the scull drill. With a light pressure on the cords and while maintaining a high-elbow position, pull your hands and forearms down and back until they are directly underneath your elbows. Slowly release to the starting position for an eccentric exercise.
Face the attachment point and bend at the waist. Position your biceps against the side of your body with forearms and hands pointing straight down. Extend both hands backward to engage the triceps and mimic the finish movement. When performed before training, keep a light pressure on your hands to engage the muscle without fatigue.
Face away from the attachment point and bend slightly at the waist. Simulate a freestyle stroke where the cords will assist with the pulling phase but be under load during the recovery motion. The emphasis during this drill is on a quick recovery and the constant core engagement during rotation. It’s a particularly good drill before any wetsuit swimming.
5. Triceps Extension
Perform this the same as the finish drill but with more pressure on the cords. Or face away from the attachment point, stand tall and extend arms overhead for an alternative triceps extension exercise.
6. Single-Arm Pull
Position yourself just like the scull drill. Slowly pull one arm all the way back to your thigh focusing on each phase of the stroke (catch, pull, finish). Release that arm to the front and pull with the other arm. Emphasize technique by performing this drill slowly, or build strength and endurance with very quick and constant movements.
7. Double-Arm Pull
Same as the single-arm pull but performed with both arms simultaneously. The focus is on a constant acceleration of the hands from the catch to the finish.
8. Chest Fly
Face away from the attachment and stand tall. Raise arms into a “T” position at chest height. With a slight bend in the elbow, pull arms together to meet in the front. Control the speed of the release for an additional eccentric exercise.
9. Reverse Fly
Perform the same as the Chest Fly, but done while facing the attachment. Focus on the eccentric loading by resisting and controlling the speed of the cords as they retract.
Read more at http://triathlete-europe.competitor.com/2016/03/29/9-stretch-cord-exercises-to-improve-swim-strength-and-technique#g9qgwWFXvQul0wMW.99
So this is what it was all about in 2016. One of the longest lake swims in the UK, the longest in England (apart from a Windermere 2 way!). When I finished the Dart 10k and the B2B for the second time last year I was looking for a new challenge, and this was it, over 10miles of beautiful and challenging swimming.
For those who don’t know swimming in lakes is harder that river or sea swims, why? Well, rivers have a flow and the sea is salty, so you are more buoyant (however it tastes horrible and has currents, so more challenging than a river), lakes are just, well, lakes and when they are this big they have waves/currents and respond to the weather. The Windermere One Way is frequently the first step on the way to an English Channel swim (and no I am not doing that…), and is considered to be roughly half a EC. The swim itself is just over 10miles from Fell Foot to Low Wray (or Waterhead for the BDLSA swim), and MyTriEvents have a compulsory pause/safety check at Storrs Hall to hand in the green wrist band as a head count. Another thing that needs to be/should be considered is the kayaker you choose/end up with – they are the second half of the team and important….more on this later.
So…with all that in mind and my taper complete we set of from Great Abington to Windermere last Saturday, the weather had been gorgeous for a few days, sunshine, no humidity, lovely. Last Saturday it was lashing rain and windy, all day, everywhere. We arrived at Fell Foot at the same time as Kathy and Ben for registration. Kathy is a fellow open water (OW) swimmer, we met through the BCTTT – a tri club I am a member of and Kathy raced for it once – and have kept in touch through FB as we have walked our way through the world of OW swims, meeting occasionally at Events. Ben is her husband and he was her kayaker/photographer/moral support/rock for this swim.We both registered, I met up with David Horn (my paddler) and Team Sainsbury headed off for our digs – a hotel on the south of the lake which is stuck in the 80s (Newby Bridge Hotel – don’t bother staying there). After the compulsory fish and chips supper we hit the hay for a terrible night’s sleep before the race.
0445 – Race day
The alarm went off and after sorting things out and forcing some Bounce Bar into myself I met Kathy and Ben at 0530 for the brief trip to the start.It was pitch black and the path to the lake was lit with cylumes/or glowsticks – quite atmospheric.
After logging myself in I found my start pen and began readying myself for the off.
I managed to find the start with ease and tried to smile for the camera….
After the compulsory race brief, including warnings on boats/waves/etc we had 20mins to kill….this went remarkably fast….
I spent most of it considering the physical side of the next 5-6hrs (that is me in the green/black Yonda wetsuit) – very contemplative…
0645 – The start
As 0645 arrived the first wave lined up to head into the lake – no mass starts here – all setting off 1min apart an individual effort throughout….
Wetsuits are not the most glamorous items of sporting apparel as modelled here by me…letting Dave know I was ready he sprinted to catch up…and off I swam into the mist in the rather chilly (I doubt it was the advertised 17deg) Lake Windermere.
So that was the start – no gun, a cheering crowd of other loons who were about to embark on the same journey…
Fell Foot to Storrs Hall
The first hour of the race was probably the bit I most enjoyed, transitioning from early light to daylight, the bottom of the lake gradually receding into the green murk and the shoreline slipping past easily.
Following the first 2miles, 3.2km I stopped to tread water and have some food. I committed the cardinal error that I should not have done and tried new nutrition in a race…I have never really swum on gels, occasionally I will have one before a short (3-5km race) to get things buzzing a few mins in), but I decided this would be easiest for the kayak and for me as I paddled in the water. To be honest they were unsatisfying and left me empty – something I used to love swimming in pools – “the empty fast feeling” but in a cold lake it is not that enjoyable…but IsoGels it was…for over 5hrs…hmmm…
This was also the time that I realised how much of part of the team the kayaker is. On the BDLSA website, in the longer swim preparation it talks of the boat/kayak and the crew being part of the team with the swimmer and I can understand that. Dave did a great job, by the end trying to keep me going as things were getting tough but as we had only met the day before we had no rapport at the beginning, he didn’t know how I swam and I hadn’t been clear enough on nutrition/how I liked to swim, this made the beginning/middle of the race harder than it needed to be. This is something to work on for next time.
After the gel and a sip of High5 Caffeine drink I set off again with my sights set on Storrs Hall (about 4.5 miles). At this point I was still on my own – there were no other swimmers around me, no-one caught me until Storrs Hall – it was quite weird being on my own.
Between 2 and 4 miles the wind picked up and the water surface became quite choppy – I hate this, I don’t mind waves but chop just annoys you after an hour or so..
Eventually after about 4 miles swimming I considered gel 2 and briefly discussed it with Dave but decided to push on, a big mistake as I left the nutrition plan and it took me some time to get to Storrs Hall, by which time I was cold, fatigued and cramping badly. I hadn’t intended to stop by I had to to try and release the cramp (incidentally it didn’t stop I had it until the end).
Storrs Hall itself, I am the swimmer second from the right.
The Storrs Hall checkpoint roughly 2hrs into the swim – I am the swimmer in the water on the right nearest the Jetty and bank.
Me leaning on the jetty (left of photo), trying to release cramp in my legs whilst being fed banana and malt loaf by Amanda (and her daughters) from FRANK Water
Storrs Hall to Low Wray
After Storrs we pushed on into the most challenging bit of the swim from the kayaker’s perspective, crossing the chain-link ferry path, Dave was fabulous and guided me through it.
Although not me swimming here you can see the ferry we went past – it moved at some speed!
It was at this point of the swim we really started to pick up a lot of traffic – the lake cruises were the worst (along with jet skis) as the wake was significant off them.
After the ferry and 2km I don’t remember swimming, Belle Isle came into view – David and I stopped on one of the small islands near it for a biobreak and a bite to eat – I actually ate solids (mars bar) and it felt better.
At this point we also had a Lancaster Bomber fly over us – very cool!! There is a film of this from the Lancaster’s point of view, you can just see the swimmers in the water and their support boats:
Anyone fancy a lift up Lake Windermere in a Lancaster? Transit to Prestwick on Sunday. Beautiful place to fly! pic.twitter.com/hRH0239Ujn
After the excitement of the Lancaster fly past we kept to the left of the bank all the way to the finish, the banks got higher and more rugged here and at 14.448km my Garmin decided to stop working, it simply decided that was too far, it also stopped the LiveTrack feed which Liz and the girls were following…all rather frustrating…
The other impact this had was on my mental state, long distance OW swimming is a lot about how long you can keep yourself going mentally – it is not just sky, water, sky, water….it is what you do to stop going nuts….I think a lot about the stroke and technique, especially in bad weather or during a physical race, but I sometimes think through holiday plans, sing songs in my head (lots of people do this I found out), think through work/family stuff….anything to keep the mind active….when I lost the Garmin track at 14.4km I had no idea how far I had swum…had I done 15 or 16km….or was it 14.6km….it became really challenging, especially when Dave turned to me at a feed stop and said – only 2 miles to go…I thought I only had about 1 left…it was really tough. Also around the same time, 8 miles in my arms became really really tired, very heavy and sore…everything hurt, this combined with the mental stuff made the last 2miles the hardest thing I have done since IRONMAN Switzerland.
Ultimately at this point is was just about keeping that thought in your head “…just keep swimming, just keep swimming….”.
Eventually the waves/boat wakes and endless corners of Lake Windermere gave way to the most magical sight, the red Zone3 buoys of the finish…the last few hundred meters were quite emotional and when I saw Lizzie and the girls after racing to the finish line (yes another guy ran and I raced the last few feet) I was in bits, I couldn’t talk, I just collapsed on the bank of the lake…a really tough challenging experience.
Overall I came 17/106 swimmers, I finished in 5:20:51.9, and going by several kayaker’s Garmins (which didn’t stop) it was a total of 17.5km. To top it all I came 3rd in my AGand I got a spot prize from FRANK Water, a rather beautiful slate with the swim logo on it:
So the last question is where do I go from here – as I drank a pint after the race I thought, never again….but….after getting 3rd in AG with poor nutrition, cramp, not enough long training I am now thinking….maybe….
If you haven’t and you would like to support the Charity I raced for, FRANK Water, please head to:
After just over 12months of training I am now in my taper for my Windermere One Way (or WOW for short)…
Two wetsuits, countless lengths of Newmarket pool, Jesus Green Lido and Milton CP Lake, over 500km swum in 12 months, over 550,000 calories burnt…..
My last two swims were:
110x100yds in Jesus Green Lido – which looks like this:
and 110×100 looks like this in Garmin…
Beautiful, but after 2hr 59mins does get a bit samey…..and a brief dip in Milton Country Park Lake, including a bit of sprinting, which was quite hard after 10k the previous day
….and now all that is left is a crash taper, probably 2×2-3k and a 1.5k on Friday…
When I started the swimming focus chapter in my endurance sport experience I was forced into it due to injury (see my earlier post on my ankle injury), when I chose to enter this last year it was a conscious decision to improve my long distance swimming capability. For the past few years I have been building the distance I have swum, in 2014 it was the Bridge to Bridge, last year was similar, but I did the Dart 10k as well as the B2B. This year, it is the back to back Inn to Inn and B2B with WOW to finish the year. Depending on how it all goes I may apply for Zurich again (Zurich swim link)….we shall see…
I hope it is all worth it, I have heard that it is a great swim, I just hope the weather plays nice and the rain/mist stays away….but then it is the Lake District, I guess there would be no lakes without rain/mist….
There is also still time to sponsor me if you so wish, FRANK Water Projects (www.frankwater.com) is a small charity (Registered charity no. 1121273) that funds sustainable clean water projects in developing countries across the world. Since it started in 2005 it has funded 116 village projects. In a world where more than 4,000 children die EVERY DAY from a lack of clean drinking water, it’s clear that help is needed – please help me support this worthwhile small charity:
Soo….11 days post Bridge to Bridge and I finally think I am over the delights of Lepto, only the fun after effects of antibiotics to manage for two days….
On the whole I don’t recommend going down with Lepto, I am sure one of my Friends, Kathy will agree it is unpleasant, CNS effect (vertigo/nausea), Gi effects, muscle aches and the real winner kidney pain/infection….let’s not do that again….
Steady 4k in the pool this morning, 10x500m including 2k of paddle work – these are my new paddles – they are amazing, not too big to stress the shoulders but no straps so you have to work improving your stroke – genius… http://www.finisinc.com/product/2217
I wish this was me swimming but it is grabbed from the finis site…
A great season opener – all the Great Swim series swims are enjoyably and well run. They have chip timing and normally a good mix of abilities. This time there was most of the Cambridge Tri Club including pro athletes like Lucy Gossage – great swimmer. A relatively uneventful race and it felt fast – all the base training over the winter and in the early season paid off. If it had not been for my lack of ability to count the number of buoys I would have been faster…I turned on the buoy for 1200m not 1400m on lap2…as a result I thought it was really quiet…sadly not, I was on my own and dropped about 400m on the pack I was with…
Once I was back with the correct course I got back into the swimming hard, this resulted in a good time/place for me – 2nd in AG in 1:23:35 and 31st overall…I was really happy…race 1 done:
A new wetsuit – Yonda Ghost
Just after the Great East 5k I noticed that the under arm area on one side of my wetsuit was wearing heavily – after discussions with Wiggle they agreed to take it back, upon examination it needed to go back to Orca, I am still waiting for the outcome of their review….
I needed a new wetsuit and fast, in the past I have tried: Orca (2 types of Alpha), Huub (Archimedes I and a prototype of the II), I have tried on Zone3 and ROKA – both too tight. After looking through the various forum sites and magazines I emailed Yonda, a small startup from Yorkshire, who only have one wetsuit, the Ghost. This has got very good reviews and after a few emails Angus, the company owner, sent me a suit to try.
Wetsuit fit is a really personal matter, I have tried loads of suits and none have fitted quite right – this one is perfect, well almost, a little tight on the neck and long in the arm but the chest/body length is perfect. Also in testing in the lake it came out much faster than the previous Orca and Huub suits – over 10s/100m faster….
The next swim in the diary was the Inn to Inn – a fabulous local swim in Cornwall from one pub to another. Tapering for this was a challenge as the day after this was planned I had the Bridge to Bridge (14km swim) so I just planned this in a pre race set. My taper during this week was:
Sat – last long set (not really long – 3k – I did 110x100yd in the lido on the Tue before)
So race morning arrived and it was really lovely to have both Dad and Anja take me to the registration 🙂
The swim itself was a fabulous down river sprint – approx 2.7k from the Devoran Old Quay Inn (well the Quay down the hill) to the Pandora Inn. It is a small local event but with lots of good swimmers as you would expect from a Cornish race!
This is the swim start – beautiful:
The race went 100% to plan – get out hard and keep a fast pace – I had my new Yonda wetsuit (more on that later) on and felt fast – I kept the lead pack in sight for the entire swim but could not bridge so settled with a slightly low spot that I think I could have got…
Coming in to the finish at the pub it was great to see the family 🙂 a fab race – and I came 9th!! Swimming it in 35:16 – four mins faster than 2yrs ago – quite T-Shirt as the moment…it really is very bright…
The next day was the first of the ‘big’ swims – the newly named Thames marathon – or the former Bridge to Bridge, approx 14+km of swimming from Henley Leander Rowing Club to Marlow Rowing club (or now the park opposite).
A fantastic swim, only three locks to navigate on the banks. The first 4k stretch is fast and furious in the pink wave as everyone ‘shakes out’ into their own place based on pace. In years past (I have done this twice before) the 4k mark was where you were put into pods – this year it was down to you if you wanted to swim alone or together, I tried to get a pod together and run it as a chain gang with each swimmer taking time on the front, but only 3 of us did this before it fell apart – as a result I swim the longest stretch of 6k on my own, cramping 40mins out from the next feed stop (at 10k) in both the from and back of my calves. I had to stop for 7mins to try and get rid of it, eventually I accepted that I could not free it up totally and started swimming again, having watched all those I had passed go ahead of me. The last 4km passed quickly and I overtook 10 people in the last 2.5km stretch before turning on the last buoy and reaching the park. I finished in 3:23:57, coming 91st – last year the time would have put me in the top 20…a lot of quick swimmers this year, but still a 14min PB!! Happy with that…
Since the B2B I have been recovering – all was looking good until about Thur and then I began to develop nausea/vertigo and muscle aches, by today this has developed into lower back pain – I fear I may have succumbed like may this year to what looks like Leptospirosis, common in rivers and lakes – hopefully it will pass soon as I don’t want it to develop into Weil’s Disease, which could have me out of action for some time, particularly as my next race is the main event for the year:
I keep starting these updates with “it has been a while”…well it has, nearly 18 months since my last post…a lot has happened, I have finally started running again, now up to 6k (wow….) and I have put triathlons on hold for the meantime….well I cannot run enough for an old let alone a half or full….and
I have entered and completed my second Thames Marathon (formerly the Bridge to Bridge) and the Dart 10k. Also I am currently training for my Windermere One way in Sept, as well as a few other races….
From the bottom to the top….10miles…..that is a long way – over 5-6 hours continuous swimming…just try to think about that….640 lap of a 25m pool….and in variable conditions depending on the weather…
All in all a fair number of swims – plus I have raised £748 for FRANK Water (You can donate here 🙂 https://www.justgiving.com/iaindoeswindermerein2016/4w350m3/Donate?clientCache=True#MessageAndAmount) …so far 🙂
As to training…a lot of swimming….yes that is a lot in May…
Over 60km….just wish I could find the time every month….
So 2014 came and went, a year that was spent mostly swimming and in physio trying to sort out my ankle (peroneal tendonopathy). Sadly by November it was clear that physio was not going to work so I booked to have the surgery in early January, with the hope that only part of the year would be written off., at the same time I sadly had to part ways with thetrilife.com and my coach Mike Redshaw – he has been a fantastic coach and I hope that when this injury is sorted I can think about going back and working with him again, but for the meantime I could not justify having a coach whilst not triaining properly for several months.
The day of the surgery came and after feeling very hungry I was eventually walked down to the theatres (or OR in US speak), I was maked up for surgery:
The initial diagnosis of peroneal tendon tendonopathy was only partly correct, when the surgeon opened the tendon sheath, apart from the synovial overgrowth (that causes a lot of the issue with tendonopathy) there was a nodule near one of retinacula (which hold the tendon in place) and it was rubbing, in addition there was a split in the tendon itself. She removed the nodule, sutured the tendon and removed a lot of the synovium, before closing. Once the procedure was finished my leg was put into a back plate splint cast which held my foot at a slightly extended angle.
I was in this for two weeks before the wound was reviewed. So I went and got a CastCover (thecastcover.com) this made a big difference as it covered the bandages, kept them clean, dry and most importantly meant I had warm toes!
During this time I was on copious amounts of ibuprofen, paracetamol and codeine phosphate, partly due to the sickening pain but also as the sutures were rubbing the inside of the cast – not nice.
Last week the cast came off and was replace by a sexy neoprene and plastic ankle brace/boot.
I am in this for another month, with the hope that I can rehab quickly once the would heals. This is slow going as the wound reopened over the weekend, but we are getting there so what does it look like now?
After the sutures came out.
After it started to reopen
Fingers crossed this can improve and I can can get back to training as I feel very unfit!
Races planned this year so far are: The Henley Classic and The Henley Bridge to Bridge, and the Dart 10K – yes all swims and yes all long distance 2.1km, 14.1km and 10km respectively…it is another swimming year…
When the Le Tour came to Cambridgshire and training for a long swim
With July came a step up in distance for training for the Henley B2B. They average time I spent in to pool increased dramatically and the 16-1800m lake swims seem a distant memory. This week I have my first 6km swim planned, currently my longest has been just over 4km..but as you can see from the images below there is a big difference in my focus in this year compared to last –
Whilst the percentage may have gone up a fair amount, my distance has doubled, in 2013 I swam approx 19km in the period June to July and in the past 28 days I have hit 42km, this is over 10km a week which is almost as much as I used to do when I was a little sprog training in Carrick Sharks in Truro….
It feels great, my stroke is improving, I am more comfortable zoning out when swimming, I am gradually getting used to the idea of what I consider uber long swims (10km+) and I am enjoying it…
As for my ankle – it is improving gradually. I had a brief hiatus of improvement when I cycled Jules to the TdF on the tag along (she really is a bit big for it) but it was fun 🙂
We had a great spot on the route out from Cambridge to Saffron Walden, below were the two riders who led for all but the last 5km on this stage:
and the eventual winner, Kittel, mid shot:
and the KOM:
They looked like they were not going fast – but they were doing 40+kph at the time…seriously good riders- an amazing day 🙂
As June draws to a close my main race of the season is looming like a big scary thing, just over the brow of the hill…the 14km Bridge to Bridge swim….Aug 10 2014….
So what is it? Another year, just another challenge?
Well, yes and no, the Bridge to Bridge swim is an endurance 14km swim from Henley to Marlow Bridge on the Thames. To give you some perspective, the swimming equivalent to a running a marathon is the 10km race – this is longer, almost half as far again, although it is with the current so on a good day it feels like a 10km (apparently)…
The reason I have this opportunity is I am not training for a triathlon.
My racing season finished before it started, not due to work or time pressures but just due to my body failing. During training, I developed tendonopathy in my ankle so I am out of running for 4-6 months and never being one to sit about and do nothing I started looking for a new challenge. I had looked at the Bridge to Bridge race several times but training up to swim that distance takes more time than I could afford, but not training for running means this year I have that time.
So far the swimming has progressed fairly well, I finished 5th in my age group at the FT Eton Swim (1500m) on 26 May and 9th in AG at the Great East Swim (1 mile).
For the first time since I raced IRONMAN Switzerland I am trying something I don’t know if I can finish.
Please help by sponsoring me, so when I feel like quitting I will know that there is a good reason to keep going! I have this great opportunity due to FRANK Water Projects, they had a late spot when the regular entries had sold out. FRANK Water Projects (www.frankwater.com) is a small charity (Registered charity no. 1121273) that funds sustainable clean water projects in developing countries across the world. Since it started in 2005 it has funded 116 village projects. In a world where more than 4,000 children die EVERY DAY from a lack of clean drinking water, it’s clear that help is needed – please help me support this worthwhile small charity go to www.justgiving.com/iaindoesb2b
And finally….in the words of Dory…..just keep swimming, just keep swimming……