Easier Stroke + Calmer Mind = Triathlon Rebirth
by Terry Laughlin
This is a Guest Post by triathlete and TI swimmer Sun Sachs.
In July I competed in my first triathlon of the season. I hadn’t done a triathlon in over 10 years so I wasn’t sure what to expect. In previous races, I’d always finished last in the swim–feeling exhausted, uncomfortable and even defeated when the race had barely begun.
My swimming had proven that practice makes permanent—not perfect. In training sessions I’d always felt as if I was swimming in place: A lot of effort, not much to show for it. And whenever I tried to swim faster, I would feel drained and exhausted afterward.
Last year, following a decade of inactivity, I decided to get back into shape. I started my fitness reclamation with swimming, knowing that it was my weakest area–and thus had the greatest upside.
I swam a quarter-mile twice a week, making encouraging progress at first, but soon plateaued. For motivation, I set a goal of returning to triathlon in 2013 and began reading tri books to bring myself up to date.
Transformed by TI
One book mentioned that many triathletes had gained confidence, improved their technique, and done better in races by practicing Total Immersion techniques. My curiosity piqued, I ordered the TI Self Coached Workshop DVD and began working through the 10 lessons. I also booked a workshop at the TI Swim Studio in New Paltz in December 2012. The workshop was truly transformative with many breakthrough moments and personal bests.
Following the workshop, it took me only half as many strokes as previously to cross the local pool! What was even more striking was the change in my attitude about swimming. Pre-TI, swimming workouts had always been stressful and unpleasant. In contrast, TI practices felt like an exercise in discovery. As soon as I finished one, I began counting the hours until the next. I was hooked.
The insights I gained from video review at the TI Studio convinced me to order a waterproof video camera of my own to objectively assess my technique after every swim. I purchased a Go Pro model (see link below for more info).
The camera worked great and allowed me to analyze my swim both above and below the water.
Aware that I had years of bad habits to de-program in my muscle memory, I ignored yardage counts and avoided traditional speed-oriented training to focus exclusively on skills and drills. Within 30 days I had made amazing progress, which I shared with Terry and which he published in this article.
Relaxed, Meditative, and Restorative
Two effects showed how much energy I was saving—even while swimming farther and faster. My breathing frequency dropped from 11 breaths per length to—on occasion–as few as two or three per length. This came from both–a relaxation and that sometimes I was so focused on subtle sensations I almost forgot to breathe. Also, my average heart rate was 20 to 25 beats lower than before. Slower respiration and heart rate plus deep focus made my practice almost meditative.
Dr. Phil Maffetone, coach of triathlon legend Mark Allen, has written that triathlon events are 99% aerobic. Making a change from swimming anaerobically to aerobic had a profound immediate impact on my workouts—and, as you’ll read below, on my racing.
Even as my swimming progressed steadily in speed, my practices had been transformed from physically exhausting and mentally stressful to restorative. I also learned proper pacing skills (swim coaches call this ‘the clock in the head’) using tempo trainer practice sets recommended by Terry. Consequently I felt fresher—and went faster–during cycling and running workouts.
A Detour , Fortunately Short
As often happens with the best-conceived plans, the unexpected occurred: I was diagnosed with a large non-cancerous tumor in my left trapezius muscle. Given its size and likelihood of growing bigger, I scheduled surgery, followed by two weeks of healing before I could swim again.
I was surprised by how quickly I returned to form. Thanks to balance, streamlining and propelling with weight shifts my arms shoulders now bore a much lighter load than pre-TI. While surgery set back my training schedule about two months, my race prep seemed hardly effected.
As my ability to maintain good form improved, I steadily increased my practices from 800 to 2500 yards. But not for conditioning: In Terry’s words, I was seeking “more opportunities to imprint good technique.”
In June I joined Minnewaska Distance Swimmers and began practicing in open water where Terry swims. I learned that swimming in deep water and being unable to see the bottom–or what might lie below–caused me anxiety. Terry advised me to use Focal Point practice to create a ‘cocoon of calm’ and soon I was swimming with far more psychic comfort.
Race Day Arrives
The race I’d been training for–the Orange County Triathlon in Newburgh, NY–was on July 14, 2013. It included a 1500-meter swim in the Hudson River, a 24-mile bike and 6-mile run. Thirty minutes prior to the race I reviewed Terry’s racing strategy tips in his book Triathlon Swimming Made Easy: Choose one or two Focal Points. Breathe. Establish a relaxed sustainable rhythm. Swim with long, quiet strokes.
Take Your Marks: Orange Country Triathlon
As there would be no opportunity to warm up I followed Terry’s recommendation to start at the edge of the pack, where I could focus on breathing, and ‘grooving’ my stroke for the first 200 meters. By the time I reached the first buoy, my pace was steady and my psyche calm.
Before long, I started passing other swimmers—a delightful surprise for someone who had previously finished last in every swim. I wasn’t trying to pass; in fact I felt so relaxed that I could have easily swum for an hour longer in the water. But then, before I knew it, I was already at the finish.
1500 PR With Energy to Spare
My time of 22 minutes had lopped 20 minutes off my personal best for 1500 meters! I calmly jogged to my bike, took off my wet suit, and started the bike feeling extremely fresh, even energized–just as I’d felt in training. Practice had indeed made permanent—this time with positive results!
The rest of the race all I did was pass people finishing 7th in my age group with the 17th fastest bike split of the day. Awesome!
Since the Orange Country Triathlon I’ve also completed a 1-mile swim across the Hudson River (which felt fun and easy), another Olympic Triathlon (where I achieved a PR in both bike and run) and this weekend will compete in my first half iron race in Lake George, NY. I also plan on entering some open water swims and perhaps even some open water races.
I want to thank Terry and the TI coaching team for sharing their profound and life-changing swim technique with me and others. TI is a true gift and I’m looking forward to seeing where it takes me in training, racing and in a long life of swimming.
Sun’s Recommendations:
Sun Sachs is a 42-year-old age group triathlete, photographer and interactive media professional. Sun also maintains a fitness and wellness training blog at: http://www.minimalistathlete.com
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