There are a 1001 ways to train depending on who you ask. In most cases there is no right or wrong in the way people train but as with everything if you want to become really good at swimrun then the details of “when, where, how and what to train” become increasingly important. There are many different training philosophies of how to become a better runner, swimmer or triathlete. Many revolve around the similar principles of combining elements such as speed, volume, strength and frequency. The big difference of swimrun compared to other sports is that every swimrun race is on a unique course. There is not a set distance for each swim and run section as in triathlon for instance. So in a way you have to develop a training program that is effective to tackle a whole range of swimrun events you have planned in a year. You can also tailor make your swimrun training for a specific race event you want to do. Whatever way you look at it there are many roads that lead to Rome. Below is an overview of the many different elements you need to include in your (Do it yourself) training program. Take some time to study it.
In the center of the slide is your brain (the one making the decisions..) . That’s where you need to start from: combining experience with knowledge to plan your next training session and how you are going to execute it. Everything in swimrun is interrelated so it’s best to keep things in harmony which means in practise a little bit of everything is better than doing the same thing over and over again. As long as you put the emphasis on different things once and a while you will cover most of the above and that’s how you improve. The difficulty is knowing what to do and when to do it this is called: periodisation. For example there is no point in doing a lot of interval sessions and fast work outs in the winter because the return is within days to a few weeks max. The base or engine of your swimrun body comes from aerobic run and swim work outs which are easy and medium to long (i.e. conversational speed). It’s always good to put some intensity and speed in at some point otherwise your body will eventually turn into a diesel engine without a turbo. The what and where are pretty well understood and studied these days: for instance there is the long run, the interval run, the threshold run and the speed work out. Of course there are different versions of each but lets keep it simple because the secret lays in how you execute each one of these run types. In other words it’s the intensity that matters. Intensity is determined by the number of loops, rest period, uphill or down hill, run distance and time, etc. All different variables you can play with. The closer you get to race day the more the intensity goes up and the volume goes down. That’s the only thing you really have to remember. The rest is purely experimenting on what works best for you! Are you intrigued then sign up for one of our swimrun training workshops. The improvement sequence always follows a certain pattern between fact and feeling. It’s the body / mind connection. It’s not rocket science and more reliable than your watch – which only tells you what you already know.
Swimrun and Triathlon – two brothers that seem so similar but are oh so different..
Since swimrun is a relatively new sport, triathlon is often considered “our closest friend” with two disciplines somehow similar. Where triathlon has the bike split we have the transition as the third discipline. But taking a closer look there are a lot more things that are completely different. For sure “Mother Nature” plays a very dominant and unpredictable role in swimrun, whereas things in triathlon are more like playing a good game of chess where “Every move can make you a winner or a loser…” Are you a triathlete and interested to know what the other differences are as far as running and swimming is concerned? Click on the read more button to find out.
Drills are the backbone of proper running form
In order to become an versatile swimrunner you have to invest a lot of time and effort in performing regular drills to improve posture, range of motion, balance coordination, timing and core strength.
“Running posture, swimming drills, swamp running, uphills, gym, mobility, treadmill, cold water exposure, technical trails, island to island swims, interval work outs, dolphin kicks…”
Popular blogs about the following topics: Pacing, Tapering, Nutrition are initially for SRF Members