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Open Water and Triathlon Swimming

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Attention: Triathletes and Distance Swimmers!

“Here’s how to Be Stronger, Faster and More Competitive in the Water Than You Ever Dreamed Possible”

Dear Athlete,

Swimming is undoubtedly one of the greatest all-round sports, providing truly superb conditioning. And as experienced triathletes know all too well, success in the water is often the key to overall victory.

But while the indoor pool provides a consistent, safe and controlled environment for training, there’s another dimension to this sport that remains unexplored by many swimmers – one that could be the key to their competitive success.

Originally the preserve of triathletes, so-called Open Water swimming as a sport and supplementary training method is increasingly popular in its own right.

Indeed, open water swimming is now part of the Olympic programme, and races over 10km were contested for the first time at the 2008 Beijing Olympics

It’s easy to understand why open water swimming is now coming into its own. Because no matter how warm and cosy your local pool is, there’s still something missing. Even putting aside the hassles of the chlorinated pool water, the problems of finding enough room in a lane to swim uninterrupted and the limited opening hours, pool swimming can be, well frankly, mind-numbingly boring.

What’s more, open water swimming is great for developing your competitive edge – there’s perhaps no better way to develop both your physical and mental toughness. What’s more, the open water environment provides a fantastic challenge – and a real ‘connection’ with the natural elements, which is so often missing in today’s high-tech world.

That’s why I’ve brought together several leading exponents of open water swimming in a brand new Peak Performance special report on the subject – Open Water and Triathlon Swimming.

Whatever kind of swimming you do, this report contains the information that will help you reach new levels of physical and mental toughness and lift your performance to new heights!

All aspects of open water swimming are covered in a very practical way – we identify not just what works, but how YOU can make it work for you… or for the athletes you coach…

Meet Our Expert Team of Sports Advisers

The report is authored by no fewer than five experienced distance swimming training practitioners:

Joe Beer is a multisport coach, author of ‘Need to Know Triathlon’ (Harper Collins) and a successful multisport athlete in triathlons, sportives and time trials

Nick Grantham is a strength and conditioning coach who has worked with elite athletes for the past 10 years. He has trained many of the UK’s elite athletes including Olympic and Paralympic finalists, and professionals in a multitude of sports. He now heads up the strength and conditioning team at GENR8 Fitness

Andrew Hamilton BSc Hons, MRSC, ACSM, is a consultant to the fitness industry, specialising in sport and performance nutrition—and a former competitive triathlete.. He is a member of the Royal Society of Chemistry, the American College of Sports Medicine and a consultant to the fitness industry, specialising in sport and performance nutrition, and has a wealth of knowledge on training and conditioning across a wide range of sports.

Andy Lane is Professor of Sport and Learning at the University of Wolverhampton, England, and an advisor to David Walliams on his successful first attempt to swim the English Channel. His swimming experience includes a 16-mile swim for charity.

Greg Whyte is Professor of Applied Physiology at Liverpool John Moores University, England. He too advised David Walliams, the British actor who succeeded in his first attempt to swim the English Channel in 2006, Greg has raced in numerous long distance open-water swimming events.

All five contributors are highly experienced professionals working with elite athletes across a range of different sports – as well as being competitive athletes in their own right. Added together, their collective wisdom and experience in speed training methods amounts to at least several hundred dollars worth of advice and input.

But you can get it today, for a tiny fraction of its real value to the serious athlete.

As a subscriber to our website, you’re invited to reserve your copy of this brand new special report TODAY at an exclusive discount price – but for a LIMITED time only. (More details on how to get your copy below.)

What You’ll Learn From Open Water and Triathlon Swimming

Whether you’re an athlete or coach, you’ll find that Open Water and Triathlon Swimming is packed with plenty of useful, actionable information. Answers to such key performance-enhancing questions as:

  • What’s the principal difference in technique between open water and pool swimming? (p. 15)
  • What’s the ‘key’ to dealing with choppy open water? (p. 13)
  • What breathing technique helps you overcome heavy waves? (p. 15)
  • What should you do if faced with strong currents? (p. 16)
  • What’s the single most important piece of kit you need for open water swimming (NB: it’s not what you might think…)? (p. 17)
  • What are the two key areas of training for open water swimming? (pp. 21-22)
  • What’s the best way to link your short and long-term training goals, when training for a long-distance swim? (p. 22-23)
  • What’s the ‘mental trick’ that enables you to double your swim time – easily? (p. 23)
  • Why should your poolside strength training programme NOT be too sports specific (p. 30)
  • Which exercises are best for developing strength and explosive power in swimmers? (pp. 31-33)
  • Triathletes! Why does drafting while swimming improve subsequent cycling efficiency? (p. 40)

Where else can you find such cutting-edge advice in one place – and all of it based on the very latest sports science research?

As one of our recent customers put it:

“Academically rigorous, topical, 'elite' standard sports research. Translates research findings into easy to follow, practical, training and racing guidelines and tips.”

Stephen Cardiff, CEO, Masters Swimming Australia

No ‘locker room theories’ here – I promise!

So if you’re really serious about achieving your maximum sporting potential, maybe it’s time to take advantage of the latest distance swimming science – and steal a march on your competition!

Reserve your copy of Open Water and Triathlon Swimming TODAY, at our special, 42%-discount price.

What’s more, postage & packing is free. And you’ve got 30 days in the convenience of your own home or sports club to decide whether or not you want to keep the book or return it for a full refund.

Yours sincerely
Jonathan Pye
Publisher: Peak Performance

Click here to go to our special, 42% discount offer. Or read on to learn more about Open Water and Triathlon Swimming

Getting Started: how to swim in open water – safely and securely

Open water swimming is very different from swimming in a pool. So you need to make sure you do it right. Because doesn’t matter how strong or how fast you are in the pool, swimming across open water is a whole new ball game.

That’s why in Open Water and Triathlon Swimming we start out by identifying the principal differences between the two swimming environments, and how you can get up to speed safely and securely. The topics include: deep water, dealing with colder water, waves and currents, navigation. And much more…

And along the way we list ten safety tips for open water swimmers.

Then we turn our attention to technique, because while there’s not a whole lot of difference in totally calm conditions, open water can be completely transformed once the wind builds up. So we explain what to do in these conditions – including the techniques you should know for dealing with waves, breathing in choppy water, and coping with water currents.

Click here to go to our special, 42% discount offer. Or read on to learn more about Open Water and Triathlon Swimming

Training for Open Water Swimming: how to get it right first time

Long-distance open water swimming requires extraordinary physical and mental toughness.

So in our next section of Open Water and Triathlon Swimming we analyse the psychology and physiology of preparing for a long-distance open water swim – and explain how to prepare properly for such an event, including how best to develop mental toughness, set realistic goals and manage your emotions.

Because distance swimming events are not something to be entered into casually – or at the last minute. They tend to be events that athletes need to commit to a long time in advance. It is important not to enter such events without giving due consideration to the difficulties of the task.

So first we explain how to set your goals and establish your training plan.

NB: Identifying barriers to goal completion is difficult, as they can only guess how hard the challenge will be. They tend to have an idea of how hard they are prepared to push themselves, but do not know whether they will be able step up to the challenge. The training programme should therefore reflect the physiological and psychological demands that are needed.

Then we identify the two key physical areas for training. Training for distance swimming is a specialised area, not least of all because of the challenges of heat loss in water that is often several degrees colder than even an outdoor pool.

The human body needs to control its core body temperature within narrow limits to maintain normal function and survival. Maintaining core temperature is achieved through a balance of heat production (a by-product of energy production) and heat loss. Water is 25-times more conductive than air leading to a 4-fold increase in heat loss for anybody immersed in it. In open cold water, heat production becomes essential in maintaining normal function.

At rest the energy expenditure (and therefore heat output) of the human body is about 100 watts rising 15-fold to 1,500 watts during exercise. Thus, a high-energy turnover and power output (speed) must be maintained to sustain core temperature.

In addition to core temperature, peripheral and skin temperatures play an important role in open-water performance. When cooled, peripheral nerve conduction velocity falls by 15ms for every 10°C and muscle power output falls 3% for every 1°C fall in muscle temperature, thus reinforcing the need for maintenance of power output to reduce the deleterious impact of cold on performance.

In Open Water and Triathlon Swimming we tell you how to meet these challenges head on.

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Land-Based Training For Swimming: how to transfer all your gains into the water

Land work for swimmers is becoming increasingly popular, although it is by no means a new concept. Researchers and swim coaches have been expounding the virtues of ‘land-based’ training since the late 1970s.

However, many ‘land-based’ training programmes simply don’t hit the mark when it comes producing a really positive impact on performance.

That’s usually because coaches pay lip service to strength training by simply ‘bolting on’ a circuit session at the end of one of their pool sessions. Although well intentioned, they try and cover everything from injury prevention and rehab through to power development in one 30-minute training session a week. This is better than nothing and can be a good starting point.

In Open Water and Triathlon Swimming we focus instead on strength and power development strategies that coaches and swimmers can implement to get maximum bang for their buck. Along the way we identify the 5 exercises best designed for increasing strength and explosive power in swimmers.

Then we identify the two key areas where a strength coach can make a real difference in the pool – and provide you with the training strategies necessary to significantly improve performance.

NB: the training methodology will not only improve your swimmers’ explosive power, it will also have a positive impact on power production during the actual stroke, as well as injury prevention and rehabilitation.

It’s powerful stuff!

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Swim Smart, Swim Fast: ‘tricks of the trade’ that’ll help you get one over on your competitors… legally, of course

The science of swimming is extremely complicated, involving the interaction of propulsive forces from the swimmer’s arms and legs and the drag caused by water. However, by applying new research courtesy of fluid dynamics and supercomputers, all triathletes and open water swimmers can swim faster.

Because few sports are as precise as swimming. Cyclists can blame the wind, runners the terrain and team sports players the referee! Swimming, on the other hand, has exact distances and water is, well, constant. However, although ‘pure’ swimmers race in the pool and triathletes in open water, the advent of long-distance swimming entering the Olympics in Beijing and fast-moving swimsuit and wetsuit technology means that many ‘constants’ in the world of swimming aren’t so constant after all.

So in Open Water and Triathlon Swimming we look at how to enhance your performance by improving your swimming technique and efficiency.

First we discuss the basic fluid dynamics affecting swimming performance. Then we look at some brand new research on the relevance of drafting to swimming performance in triathlon is presented.

Finally, we look at the role of swimwear in reducing drag and enhancing performance is discussed – and make specific recommendations for enhanced swimming performance.

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Optimum Body Competition: what’s the right weight and height for competitors?

In most sports, achieving optimum body composition is relatively simple and governed by two simple rules. Firstly, lower levels of body fat equate to less ‘dead weight’ and improved performance; secondly, providing the dietary fundamentals are correct, training for that sport will help to bring about optimum body composition.

For swimmers, however, things aren’t quite so straightforward – particularly distance swimmers.

On land, superfluous body fat acts as a ‘dead weight’ that blunts acceleration and makes work against gravity (which takes place in any sport that involves running or moving around on foot) more energy demanding for the muscles having to do the work. Since all the propulsive force required to overcome gravity and inertia comes from muscular contraction, having a high power-to-weight ratio (ie plenty of lean muscle tissue and a minimum of body fat) makes moving around on land much easier!

In the water, however, things aren’t so simple and that’s because unlike most other body tissues, body fat is less dense than water (see table 1). In simple terms, a given volume of fatty tissue weighs less than the same volume of lean muscle tissue, because fat is inherently less dense than water, and lean muscle tissue contains much more water than fatty tissue.

Applying Archimedes’ principle of displacement, a body of lower density than water immersed in water is buoyant (ie will rise to the surface), whereas bodies of higher densities than water will sink. It follows therefore that the more body fat a swimmer carries, the more buoyant he or she will be in the water.

Given that swimmers need to stay horizontally aligned on the water’s surface for maximum speed through the water, and that they expend energy in doing so, it seems intuitive that, unlike land-based athletes, higher levels of body fat could be advantageous for them.

There’s also another reason why higher buoyancy has been regarded as a plus for swimmers; any body moving through water creates ‘drag’, which acts to slow that body down. For any given body weight, the higher the percentage of body fat, the more buoyant the swimmer will be. This in turns means that less of the body will be under the waterline, which will in turn mean less drag to overcome – ie more of the propulsive force can be turned into forward motion. This explains why in days gone by, many swimming coaches considered higher levels of body fat as an asset in their swimmers.

Like many things in life, however, it’s not that simple.

So in Open Water and Triathlon Swimming we discuss the physics of body density, drag and swimming performance in the context of deciding what is the optimal body composition for a swimmer.

Then we look at some recent research on the optimum body composition in swimmers. Finally, given that body image is an issue with so many young swimmers, we address this issue head on, and make some concrete recommendations as to how coaches can help their young charges. We identify 12 ways in which coaches can minimise ‘weight pressures’ and body image concerns in young swimmers.

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Surviving the Hazards of Open Water Swimming

Open-water distance swimming is an ultra endurance event that challenges the most seasoned athlete – not least of all because whether you swim in a lake, river, or ocean, once you enter the water, you are not alone!

So in the closing pages of Open Water and Triathlon Swimming we learn which marine creatures are a threat, and how best to deal with them. Then we discuss the crucial importance of maintaining core body temperature control in both hot and cold open-water conditions.

Finally, we discuss various ways of improving swimming performance – you’ll find plenty of tips on shoulder health, energy needs, and optimum pacing.

Details of your special, discount offer

As a registered member of our Peak Performance web site, you qualify for a copy of Open Water and Triathlon Swimming at a special 42% discount. Place your order today and you pay just $34.99 (£21.69) instead of the full price of $59.99 (£35.99).

You save 42%.

Open Water and Triathlon Swimming is one of a series of special reports from Peak Performance, the sports science newsletter. This practical work book is not available elsewhere.

Order your copy today and receive the following additional benefits:

  • Advance delivery: We will immediately despatch your hard-copy special report, ensuring you receive your copy weeks before it goes on world-wide sale.
  • A $25.00 saving: the special price of Open Water and Triathlon Swimming is a full US$25 (£15) less than the official cover price. You pay just $34.99 (£21.69), instead of the normal price of $59.99.
  • Our Unconditional Money-back Guarantee: if, for any reason, you decide Open Water and Triathlon Swimming doesn’t deliver what we promise, just let us know. We’ll refund your money in full, immediately and without question.

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