Specially trained for the competition, nine tricks make you swim faster and smarter, enter the water with confidence and land happily. Yes, you can do it even if you are not very keen on swimming.
First, swim less, but more often.
This is the most common mistake that coaches see players make: jump into the water, swim to the required distance, and then repeat it again and again. "This practice will only reduce efficiency, and when the body continues to practice in a tired state, it is easy to develop some bad habits (such as wrong movements and postures)." Grant Holicky, head coach of Rally Water Sports Club in Colorado, USA, said so. What will happen if you continue to practice like this? Not only will it not get faster, but it will also waste precious physical strength to be used in cycling and running. "That’s why we always tell the players to swim often, but the amount of swimming is less. It takes about 20 to 30 minutes to swim, and make sure to maintain your skills and good posture. When you are tired, go ashore and continue practicing tomorrow. "
One thing to note here: everyone has his own most efficient time period. If you want to know your best efficiency, the best way is to ask the good swimming coaches around you and let them evaluate it for you. Usually, they will point out exactly where you need to strengthen.
[Figure] The body continues to practice in a tired state, and it is easy to develop some bad habits. The "quality" of training is more important than the "distance". Find your best efficiency schedule and improve the training quality.
Second, control your kicking.
Do you always kick hard at random? "This will make you exhausted, and then make you spend more energy swimming in order to reach the next place where you can catch floats." Erica Smith, a swimming coach at the University of Michigan’s Tiesan Team, said. "Swimming with these large muscle groups will make the glycogen stored in the body run out, and when you return, you won’t have enough physical strength." She said. Generally speaking, kicking accounts for 6% to 25% of the propulsion, but according to research, in open waters, this figure is actually low. No matter what the exact number is, the focus of this study is to tell us not to kick too hard. The ideal kicking action can help maintain the balance and posture of the body in the water.
And no matter how fast you kick, please remember to make sure that you are still swimming, not running or cycling. You can test it like this: turn over, pull your arms above your head, and then hit the other side of the pool with your legs alone. If your knees will protrude out of the water, it means that your legs are like "running" in the pool, which may be caused by the lack of flexibility of your ankle. In this regard, Smith said: "Don’t feel ashamed to swim with flippers-they can really help you improve your skills, increase the limit of ankle flexibility, and effectively help you correct your excessively bent knees."
[Figure] Kicking accounts for 6% to 25% of propulsion. Control your kicking and reduce unnecessary physical exertion.
Third, slide less and stroke more.
This is not your illusion. Nowadays, professional swimmers stroke their arms really fast, and the high stroke rate of their arms is really helpful. A study by Scott McLean of Southwest University in Texas found that when athletes speed up their arms, they will not speed up their oxygen consumption.
"Shorter and faster arm movements can make you adapt better in the water." McLean, a professor of human kinesiology at Southwest University in the United States, said, "It’s like cross-country running. The only way to cross all the stones and roots is to shorten your pace when you move forward. In the water environment, short arm movements allow you to have more contact and communication with the water, and you can adjust how to move forward more flexibly according to the situation at that time. " He went on to add that if you start with a bigger arm movement, you must use the same big movement to maintain symmetry. Therefore, when you row with your right hand, if you say a little to the left, you can save redundant correction actions.
To practice increasing the arm stroke speed, you can try to use the swimming metronome to gradually increase the speed naturally; You can also swim freestyle with your head out of the water (you will speed up your arms for fear of sinking).
Fourth, simulate the game and create chaos in the swimming pool.
Holicky said to train for the game, not for the distance. That is to say, training is for the competition, and the feet of other players will appear in front of you during the competition, the arms of other players before landing, and so on. "Accustom yourself to the feeling of competing with others, so we occasionally arrange three people in the same waterway and ask them to swim 200 meters ── and they must compete with the people next to them every time they kick. I know some players who use floating boards and then ask the people next to them to make the pool choppy. " Do you understand? Because you may be swimming in the sea, but there is always someone who can surpass you anyway.
[Figure] The competition is very chaotic. In normal practice, you can try to see several people swimming in the same waterway together, so that you can get used to the situation that someone interferes with you during the competition.
Fifth, don’t treat the speed of the game as a single thing.
There will be various situations in the race, sometimes you have to speed up and overtake others, sometimes you will slow down when you see the buoy, or at the beginning of the race, you will go into the water with the fastest speed, so train for these situations. "When training, the triathlete should simulate the situation during the competition, when to swim gently and when to speed up the swimming." Smith said, "This will let you know how it feels to swim at different speeds. Because there will be various situations and changes in open waters, you can only judge the situation by feeling. "
It is more efficient to add interval and speed change in training than to swim hard all the time. "If you are running on land, people will naturally join interval exercise to improve efficiency, and the same is true in water." Holicky, who is also the coach of Apex Coaching, said: "Blindly sprinting will only make your speed drop faster."
【 Figure 】 In the long swimming process, there will be various situations, and you must practice swimming at different speeds.
Yes, you need to practice flipping.
Every time you go to the other end of the pool, you have to stop and turn over and kick off the wall. This is not "cheating". Although there is no wall in the open water for you to push the wall, flipping during training can help you maintain your kinetic energy before and after turning, so that you can continue to kick smoothly and smoothly. And in the process of turning over, you can also learn how to keep your body smooth and smooth. This learning can make your swimming skills more efficient.
【 Figure 】 Rolling and pedaling can improve some important techniques such as "water feeling", "body relaxation feeling" and "streamline feeling".
Seven, adapt to the water temperature
Nothing is more frightening than cold water touching your body and leaving your mind blank. If the water temperature in the competition you are going to participate in is very low, remember to practice to get your body used to that environment. "Generally speaking, we will soak our whole body in an ice bucket for five to ten minutes after training. About two weeks before the competition, the water in the swimming pool will be turned into ice water and some empty bottles will be dropped into the water. Our players said that carrying out such simulation exercises in an environment where they know they are safe and worry-free, can really help them get used to the environment during the competition and keep their breathing rhythm in disorder. "
If possible, jump into the water first on the morning of the game to familiarize yourself with the temperature environment of the day. "Cold water is an unsafe environment!" Gerry Rodrigues, the coach of Santa Monica Tower 26, said that it is recommended to go to waist-deep water, bend down to neck depth, and let the whole head and face soak in water for a few seconds, and go up and down several times to get more familiar with the environment. "The stimulation of cold water can cause headaches, and it is very important to ease the stimulation of cold water before the start of the game. When you get used to the water temperature, your body can understand that such a temperature is safe for you. "
[Figure] Get into the water before the start of the game to adapt to the water temperature and let your body adjust.
Eight, set out to perfection
Here’s how to start faster:
1. The starting point is on the shore:If the starting point of the race is on the beach or ankle-deep, please try your best to run until you can get the motivation and move forward comfortably in the water like a dolphin; Then push it off the bottom with both hands, and then push it off with both legs. "When you dive into the water and feel that you are moving up and down instead of moving forward, it is time to start swimming." Holicky said.
2. Starting point in water:Smith said that when training in the pool, try to swim from a completely static place, so that you can have a better start in such a competition; Furthermore, you can practice turning without touching the wall, which can help you understand how to build up momentum without any help.
Nine, swim with the ups and downs of the current
Swimming in turbulent waters is like running in an earthquake-the "ground" is constantly shifting. This is undoubtedly an adventure. You can’t change or predict it, so your job is to control your body position and enjoy this crazy journey.