I am a failed Ironman. Twice in fact. One of the dreaded DNF’s (Did Not Finish). On both occasions I completed the swim but didn’t make it round the bike section. I don’t think I have ever felt so dejected after a sporting event. Indeed, I can’t remember feeling quite so down after anything I have ever done. Feelings of not only massive disappointment but also mixed with humiliation and embarrassment. At the time I felt as if it would almost have been better if people had openly laughed at me. Why hadn’t I trained more – or more intelligently? Why at my height/weight/age did I ever think I was going to make it? How could I be beaten by Fred or Frank or Francis (names changed to protect the guilty) all of whom were surely less athletic than me? Why did I tell so many people that I was taking part, all of whom I’m going to have to tell that I didn’t make it to the end?
I failed. I am a failure.
With the benefit of several years of hindsight, I can see how ridiculously out of proportion my reaction was. Yet I still can’t shake those thoughts off completely.
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Right now we’re probably smack in the middle of the period where folks are taking on their own personal endurance challenges, probably involving icy waters or towering mountains. Or both. Targets are being set and met, medals are being awarded, grinning selfies are being taken. Stand at any finish line and you will see a range of emotions from quiet satisfaction to extreme pain and relief. But every single person who crosses has the satisfaction of knowing that they are in some way a winner. A finisher.
But there will also be a small number of participants, who, like me at the Ironman, are recorded in the results as DNF. They are the ones being tended by medical staff, ruefully inspecting broken equipment or nursing sprains and pulls who slink quietly off to the car park with no fanfare or fuss. A consoling arm across the shoulders and an encouraging comment will be of little help Perhaps it’s best just leave them to their own quiet moment of reflection and recovery. Regardless, their feelings will be the same. No amount of comfort will assuage the disappointment completely.
Yet, some things can, and should be, salvaged. For a start, a DNF should be viewed as a fantastic learning opportunity. What went wrong and why? More importantly, what changes need to be made before the next attempt in order to rectify the situation? Every detail should be analysed, not just the performance on the day. This includes the training schedule, the type of training done, the nutrition plan, the mental preparation, even the choice and date of the event. For the day itself, a review should be made of the tactics, the conditions and the physical and emotional state of the athlete at the start line. A brutal and honest evaluation will undoubtedly reveal areas that can be tweaked, adjusted or which require a radical overhaul before the next time. Endurance events, whether on land, in the water or in the air are all about pushing the limits of what we think is possible, testing ourselves and finding out where those boundaries are. It is inevitable that sometimes, on some days, we find ourselves not quite up to the task.
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There will always be DNF’s for any significant endurance event and we should remember that they represent an extremely important group for everyone taking part. This is because they remind us that the event is a challenge to the athlete and for any challenge there has to be a risk of failure. If not, the event simply becomes “something we do to pass the time”. I can ride a bike; most people can. I can cycle into town, I can even cycle round the local hills. However, as I proved on my Ironman attempts, I couldn’t ride one over the mountains of Majorca because that’s a fairly significant challenge. Therefore, for those who could, and did, they know that they achieved something, overcame something, finished something and therefore their success means something.
So, tough as it may be to swallow, those of us who end up in the DNF category are vital to the overall significance of any endurance event. We provide context and proof that this was something that not everyone can do, even those of us who are relatively fit and prepared. Thus for those who do finish, they can take pride in knowing that their achievement has some sort of significance. And if it doesn’t feel like that, if they felt it was all too easy, then maybe it’s time to step up to the next level where failure once again becomes a threat and a credible outcome for the day.
For the DNF gang, we need to go away, lick our wounds, review and learn and come back even stronger either to take the same challenge on again or maybe set a different target, a different challenge – one that can be achieved. But still one with the danger that it might not. Otherwise, what’s the point in doing it at all?
Am I alone in having a list of things that I know should be part of the routine of my life but which, seem to get continually overlooked? Things like turning my mattress, reviewing my energy suppliers and flossing my teeth. And doing a proper warm-up before swimming. Please tell me it’s not just me!
If I’m doing other sports a warm-up is one of those things you do almost without thinking about it. Thus if I’m going for a run, I’ll have a short jog first or at the gym, I’ll have a short light session on a machine at a low setting before getting into the main session as a matter of course. But this rarely happens when I go swimming and, from what I observe, I’m not alone.
Why not? Perhaps, because they don’t come out of the water drenched in sweat, no matter how far you have swum folks don’t realise how much energy and work they have spent and, even with a good technique, how much potential strain there has been on the muscles. The fact that swimming is a low impact sport probably exacerbates this potentially complacent view.
But one ignores a proper warm-up at your peril, particularly with advancing years. It will go a long way to prevent injuries, improve performance, reduce the level of muscle tension and increase the range of motion possible. All vital stuff.
But if the case for doing a warm-up is inescapable this leads to the inevitable question of what one should actually do. Is it sufficient just to swing the arms vigorously for a while, stretch out the shoulders and quads, roll the neck a few times before leaping into the water? Or should the warm-up be a more structured affair?
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In order to answer that question it is important to differentiate between stretching and warming up. For some the terms are interchangeable but in reality they describe different activities and their functions are often very different. Care should be taken when stretching that the result is not more harm than good. Every body is different and there is no one size fits all ruling but as a general rule of thumb stretching should only be performed on muscles that are already warm. That is to say, they are best performed as part of a warm down at the end of a swim, not part of a warm-up at the start.
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Stretching can be broken down into several sub-categories. These include static stretches where a person holds a position for up to 30 seconds, passive stretches, where this is done by someone else, dynamic stretches, for example, controlled swinging of the arms and ballistic stretches, where the body is forced beyond the normal boundaries of operation. Other more complex types include active isolated stretches where the contraction of one muscle leads to the stretching of another, isometric stretching where a muscle is alternatively stretched and contracted and a combination of passive and isometric stretching known as proprioceptive neuromuscular facilitation. Of all these variations only the controlled dynamic stretches are really suitable to be included in a warm-up and even then they should be used very judiciously. Save everything else for later, and, even then, take care not to overdo it.
So if stretching is largely to be avoided, then what should be included. The best advice seems to be to simply do what you plan to do in the main set but to do it at a lower tempo and to take rests throughout. Thus, in a pool, one might do six to eight lengths swimming at something like 75% and resting for several breaths at the end of each 25m. If you want to swing your arms a bit or rotate the neck gently before you get in, well OK, if you must. However, those won’t be movements you are performing when swimming (I hope!) so is there really much point in getting the body ready to perform them?
The best warm-ups will consist of movements likely to be performed later simply performed at a lower intensity to prepare the body for what is to come. After the swim and during the warm down (also not to be forgotten) is the time to, carefully, include any stretching you want to include. At all times ensure you are operating within the boundaries of your limitations.
That way you can remain safe and healthy ready to floss those teeth and turn your mattress!
I need to start with an apology. I may offend a few of you by using the F word in the following paragraphs. Whilst some are fine with it I am aware that others are a little uncomfortable talking about sport and fat (there, I’ve said it), in the same sentence. Many of us aspire to the perfect physique, and lifestyle magazines at this time of year are full of articles about getting ready for summer and creating your beach body. However, often we are faced with a rather sobering reality when looking in the mirror. And if you’re anything like me, one of the effects of COVID has been to add inches to the waistline not remove them. In Western society being fat brings with it a myriad of preconceptions about the sort of person you are. Most are ridiculous and very few are concerned with being a top sports man or woman.
Which can be equally ridiculous
Granted, the next Olympic 400m champion is unlikely to have the nickname “Tubs” and will probably be blessed with a toned body most of us could only dream of, but what about the rest of us?
There’s no getting away from it, for most sports being overweight is a definite disadvantage. Fortunately, at the grass-roots level, this doesn’t matter much and it is still possible to see less than ideal specimens of the human form, panting up and down football fields, sweating on tennis courts and squeezed into Day-Glo lycra on bicycles most weekends. And I’m not knocking that at all (living in a somewhat glass house as I do!). Good on them I say; more power to their elbow and all that. However, it can’t be denied that the excess poundage is rarely helping them.
But with swimming things can be different.
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Because fat is less dense than water it floats in contrast to muscle. Fat people also tend to have a larger frame and consequently large lungs which also aid buoyancy. Fat can provide stores of energy, transport vitamins around the body and provide protection and insulation of vital organs. Thus, although those with excess fat deposits will certainly create additional water resistance creating drag and reducing overall speed through the water, if this isn’t the primary goal, then an excess of fat can be a positive benefit. Thus for long-distance and endurance events where fuel management and cold protection become equally as important, if not more so, than basic speed, to have more mass can be extremely beneficial.
That’s not to say that those with a larger frame can’t be fast swimmers. With a good technique and proper training there is no reason why they should be unable to register times which most other folk can only dream about. It’s only at the elite level of top competition that size really does begin to matter.
Below that pinnacle of performance larger swimmers find that many of the restrictions which hold them back on land are removed once in the water. Because it will support the body equally, fat people do not have the problems of creating undue strain on joints and muscles in the way that, say, running or jogging would do. Thus swimming can provide an invaluable route to maintaining (or starting) physical activity in a safe way which is not provided by other sports. It should, however, be noted that the benefit is not split entirely equally across the genders. Women tend to accumulate fat deposits on their legs and hips which can aid overall balance when immersed. Men on the other hand tend to develop large bellies whilst their legs can remain relatively skinny. They, therefore, have to work harder to counteract the tendency for the legs to sink and to maintain a horizontal profile. A large stomach can also introduce imbalances when the body is rotating as the centre of mass shifts.
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Very large people may experience some issues regarding flexibility and movement, however, compensations can be made for this. The overriding principle for swimmers regardless of body shape or weight is the use of good technique. If the basics of good air management and connection between the body parts are in place then factors that might initially be seen as a disadvantage for the swimmer can be quickly turned into positives. An understanding of how your body interacts with the water and acceptance of that relationship may mean a slight adaption in how you perceive your overall targets and goals. However, swimming can be enjoyed, and success achieved, regardless of body type. With the right technique, being fat is no barrier. Don’t wait until you reach some idealised view of what the perfect swimmer should look like, just go for it ! You might be surprised that having a body which you thought might hold you back is in reality a positive advantage!
One can learn a lot about how to swim from watching others. Many people will study the actions of the top exponents of the sport in an attempt to garner their secrets. With the proliferation of videos available on the Internet, such videos are readily accessible. Good quality footage of Olympians and World Champions is just a click away. It is possible to watch, rewind, pause and study the races and training of those at the very top of their game. If you’re not taking advantage of this valuable resource you are invariably missing out.
However, it is important to recognise the limitations too. It is important to remember that these competitors don’t just rock up to events and casually smash records without an immense amount of preparation, focus and sacrifice to their personal lives. The early morning training sessions, lack of social life, gruelling gym sessions, attention to detail regarding diet and the single-minded goal-oriented concentration of every waking moment are second nature to the elite. It is unrealistic for us to think we can replicate their performance from the comfort of an armchair without also applying the same level of dedication. Michael Phelps would swim up to 50 miles a week in training when he was performing at his peak. Only that sort of dedication can help to bring about the incredible level of success he achieved.
But that, I guess is obvious. It doesn’t take a genius to recognise the gulf between the life of a top sportsman and our own. There are, however, other factors to remember. Swimming is a “whole body” sport. Every part of the body is in play and needs to move in a coordinated fashion to achieve the optimum result. Yet it is relatively rare to be able to find videos that cover every angle of a swimmer from above and, particularly, below, the water. Coverage of races tend to concentrate on “above the water” views, only venturing below the surface during the end-of-lane turns. Yet approximately 95% of the swimmers’ body will be underwater and without the complete picture it is not possible to ascertain exactly what is going on.
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Besides. The method an athlete is using to swim during a race might be different to the one they employ during training. Some swimmers will adopt different styles for each segment of a race. This is often most noticeable during the latter stages when a straight over-arm pull is adopted for the final few strokes. If you only watch part of a race you may assume that what you are seeing is the norm for that swimmer as opposed to a tactical change. The reason for the alteration in technique is often due to a recognition that it is not possible, or advisable, to swim long periods with a certain method; the straight over-arm technique being a perfect example with its inherent dangers for causing shoulder injury.
And speaking of injuries, remember too that one of the reasons SwimMastery concentrates so much on the adoption of the correct joint mechanics is because many injuries are often regarded as being an occupational hazard by swimmers. A study in the US (Pink MM, Tibone JE. The painful shoulder in the swimming athlete. Orthop Clin North Am. 2000;31(2):247-61.) showed that a whopping 91% of swimmers aged between 13 and 25 reported at least one episode of shoulder pain. It’s a shocking and, in our view, completely avoidable statistic.
There is one other factor to consider when watching those able to compete at the highest level. These are not normal people! That is not intended in a derogatory way. It is simply true that the average Olympian, for example, has a far superior physique to most of us mere mortals. In 2016, the average female athlete at the Olympics was 5 foot 8″ and weighed 10 stone. Some were much taller. Kate Ledecky, for example, is 6 foot. For the males, the average height was 6 foot whilst their weight was 12 and three-quarter stone. In both groups, the average age was in their early twenties. However, an athletic build is often just the starting point. To take Michael Phelps as an example. It is well known that he has size 17 feet which help enormously with his kick. He is also double-jointed in elbows, shoulders and ankles giving him enormous flexibility. He stands at 6 foot 4 inches yet his proportions are not those of an average man of that height. His torso is the length of a man of 6′ 8″ and is 45 inches across giving him huge strength in the upper body whilst his legs, which can cause drag and slow him down are disproportionately shorter.
Phelps is perhaps one of the most extreme examples of having a body ideally suited to swimming and this, (coupled of course with his supreme mental focus and dedication to training) have brought him enormous success. However, because many of the top athletes possess such natural and superior attributes it means that they can often get themselves into and, more importantly, out of, swimming positions which would be detrimental to those of us not blessed in this way.
In conclusion then, by all means study the great and the good in the world of swimming. There is much to be learned from this approach. However, beware, just because you are seeing something happening at the top level does not automatically mean that you are going to be able to replicate this in your own swimming. Nor indeed that it would be necessarily wise for you to even attempt to do so.
I was blessed with three great kids. They are adults now and I am so proud of who they have become. At this point I can now look back and review my performance as a parent. Overall, I feel I did a reasonable job, yet I remember times when I got it wrong. One such incident came to mind the other day…
We were on holiday on the beach and my son Jack and I were kicking a football between us. He was probably about six at the time. He merrily toe-punted the ball as hard as he could as is the wont of small boys. He had no control over where the ball went and, as a result, there was a lot of running about involved from me which was rather tiring. Jack though was loving it and roared with laughter throughout.
I decided it was time for Jack to learn how to control the ball a bit better. Accordingly I showed him how to place his non-kicking foot alongside the ball and to strike it with his in-step rather than his toe, leaning forward to get his head over the ball at the point of contact.
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I noticed two things immediately. One was that this instantly improved the control he had over the direction of his kicks. And two, he stopped laughing. For Jack, the sheer exhilaration of being out in the fresh air mucking about with a ball and his Dad on a cold and deserted beach had gone, to be replaced by a lesson in coordination and timing which, if he got it wrong, he felt might displease me.
Inevitably, we stopped playing soon after, and I felt really rotten.
Now I find a parallel in working with swimmers.
Recently, I overheard a swimmer asking for tips on how to swim faster. He said he swam at a fairly low tempo, often achieving that Nirvana of free-flowing, effortless swimming he sought, but still wanted to find a way to increase his pace.
Undoubtedly there were things that he could do to change his stroke. But part of me wanted to ask a simple question.
If you’re already swimming beautifully, why would you want to change it?
I can imagine many different and valid answers to that. I get that. Our kind of swimming can be viewed as a journey towards self-improvement and, as such, is a journey without an ultimate destination. Who can honestly say they are the perfect swimmer?. I know some awesome swimmers but I don’t think that any of them would claim to be perfect. And therefore they try to improve which means they must try to change something.
I understand all that. But do we sometimes lose sight of another reason for swimming? We swim to enjoy ourselves; to improve our state of mind as well as the performance of our body.
Factors such as time and strokes per length are so ingrained into our coaching and training that it is easy to think that they are the be-all and end-all when it comes to measuring performance. After all ,when did you last get out of the water and think “Wow, that swim made me 87% happy – and I was only 83% happy last week”? It can’t be done. There is no way of categorising our level of happiness at any given time and thus we usually fall back on relying on the time or the number of strokes taken to complete a swim in order to judge its success.
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Of course there are many other measures that we can, and do use. Ask an open water swimmer at this time of year how their morning swim went and they will tell you that they spent 15 minutes in water of 5 degrees C. They might be focussed on their performance whilst actually in the water but, once out of it, these won’t be the factors they use to judge their success.
A first-time Channel swimmer will not be primarily focussed on how long it will take to get to France, merely completing the distance is reward enough. (These priorities might be reversed on subsequent attempts!). On a smaller scale, when we are on holiday we might set ourselves the target of swimming out to a particular buoy or landmark and back. Rarely do we add the extra parameter of achieving it within a certain time.
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We can measure our swimming in other ways too but seem to do so less often, somehow perceiving them to be of less value than time taken and stroke rate because they are more difficult to measure objectively.
Thus we might spend a little time working on our ability to maintain our concentration on conforming to a specific task or cue. Or alternatively noticing the exertion level we are using and the degree of fluidity in our stroke. But these never seem to be our primary measures.
Why does all this matter ? Well, in my view, of all of the ways to measure our success, that elusive one I mentioned right at the beginning is the most important of all. How happy does our swimming make us feel ?
The job of a coach should be not only to change the performance of their swimmers, but just as importantly to influence their mindset; to help them recognise that what we have come to accept as the traditional ways of judging success – speed and efficiency – aren’t the only ones available. And that might mean that they have to make a fairly seismic change in their own thinking and their own perceptions of achievement too,
Of course, for many swimmers an improvement in something like their speed will automatically result in an improvement in their happiness too. Even if you’re never going to win a race, who doesn’t like smashing a PB ? But maybe for some, like Jack all those years ago kicking his football on the beach, they are perfectly happy with a level of competency which is some way less than perfect, but just perfect enough for their happiness in the moment.
I’m not expecting all of you to share this view – and I’m certainly not saying that swimmers should never try to improve their stroke. However, I do believe that sometimes coaches can be blinded by the perceived need to produce faster swimmers or more efficient swimmers and forget that ultimately, by whatever means, what we really should be producing are happier swimmers.
Must There Be A Drop In Performance When Improving A Skill?
There are some important differences to consider when teaching a novice or beginner swimmer on this end of the experience spectrum and when teaching an expert or advanced swimmer on the other end.
A novice is considered a novice because he has no motor patterns in place for this activity he is trying to learn, or very weak ones. He does not have neural preference or muscular strength built around any patterns. It is generally easy to introduce a new movement to a novice and have him pick up on in quickly because there is little neural resistance to doing something different than before. And since he could not swim at all or not very well, a newly acquired pattern is going to immediately make him perform better than before, even if he has to pay careful attention to what he is doing.
But that may be in stark contrast to what happens when working with an advanced or expert swimmer who is seeking an adjustment or correction in their movement patterns. This swimmer has very strong neural preference and muscular strength built up around the established movement pattern and she is going to have to work against that to make a change. That existing pattern is autonomously controlled in her brain so that it functions without requiring her attention, and because of that autonomy it will put up great resistance to being altered. When this swimmer decides she wants to make an alteration to the pattern she has to pull that movement out of the autonomous control part of the brain and put back into the conscious control part so she can override the old pattern with a new one which necessarily slows everything down a lot. It can even mess up her whole performance because other autonomously controlled aspects of her performance were tied into it and when one part is pulled back into ‘slow’ conscious control the others lose a big part of their coordination and efficiency with it.
This immediate slow down or disruption to performance can understandably be alarming to the advanced athlete… who expects corrections to come easily and quickly, at virtually no cost. But this may be a consequence of a short-term viewpoint and some lack of understanding of how the brain works. In the long-term view, we understand that neural circuits have to go through a process when being altered – the more complex the change and the more complex the conditions will be for its ultimate application, the more patient the athlete will need to be with the retraining process.
But the process works. The skill is brought back into conscious control and performance is unavoidably slowed down. It is dialed in under easy conditions, tested and refined with feedback. Then the training challenges imposed upon on that skill are gradually increased. Then she is challenged to handle dual tasks (pay attention to more than just the execution of that skill) and eventually totally distracted from it so that the brain is required to pull that skill back into the autonomous control part of the brain, where it ultimately needs to be.
I see in the research of motor learning the attempt to trick the brains of expert performers to make corrections without having to pull that correction back into conscious control, to save time and prevent slowdown. But these studies seem to be looking at small correction and with measurements of performance done over hours and days, not done on major alterations done over week and months. And I have questions about the quality of the conscious cues they have tested against one another. A quick unconscious correction process would be preferable of course, but it may not often be practical for the kind of deep corrections that some athletes need to make.
So this urges us to keep in mind at least two dimension of the process when setting expectations for working with an athlete:
Where does this person fall on the novice to expert performer spectrum? How strong are existing patterns that need to be altered, and what kind of neural resistance will there be for making a change?
And, how big of a change will she be trying to make? There may be a significant difference between making small tweaks and major alterations and the kind of neural tricks one can employ to save time on the retraining process.
In other words, it’s going to cost time for any athlete, novice or advanced, small change or big. For some people and some kinds of change there will be little or no immediate drop in performance, while for others we should expect some initial, unavoidable drop in performance as part of the necessary process to build back up to an even higher level of performance than they had before with better skill on board.