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Nyheter från Competitor Triathlon

Zyemtsev, Jackson On Top At 70.3 Princeton

Ukraine's Viktor Zyemtsev and the United States' Heather Jackson claimed the victories at today's Ironman 70.3 Princeton in New Jersey.

The post Zyemtsev, Jackson On Top At 70.3 Princeton appeared first on

Paratriathletes Compete For National Titles In Tempe

Mark Barr of Houston, Texas, won his sport class for the third straight year at the USA Paratriathlon National Championships on Sunday in Tempe, Ariz. Photo: Mario Cantu

Mark Barr of Houston, Texas, won his sport class for the third straight year at the USA Paratriathlon National Championships on Sunday in

The post Paratriathletes Compete For National Titles In Tempe appeared first on

Ironman And 70.3 Lake Tahoe Canceled

Photo: Rocky Arroyo

Smoke from the King fire forced race officials to cancel both events on race morning.

The post Ironman And 70.3 Lake Tahoe Canceled appeared first on

Triathlete Europe

Video: Romain Guillaume Looking Forward To Kona

Romain Guillaume from the Uplace-BMC Pro Triathlon Team talks about his preparation for the Ironman World Championships, and how he plans

Corinne Abraham Blog: From Frankfurt To Kona

It’s nine weeks since Frankfurt, five weeks until Kona. Work has been done, still got work to do! After Frankfurt I downed tools for

How To Recover From A Tough Workout

Photo: Shutterstock

When it comes to tough workouts that challenge you mentally and physically, recovery is key to continue building fitness, preventing

Joe Friel

High-Intensity Interval Duration

I've finally got the manuscript written for the book on aging athletes I've mentioned here several times. The working title is "Fast After 50," and it will probably be ready by the end of the year - in both English and German. The weight of the world is off of...

Common But Confusing Training Terms

Recently reader Kevin Wellenius asked if I would define some sports science terms that pop up from time to time in books, magazines and on websites. I thought that was a great idea as I frequently am asked about each of the terms in his list below. It’ll make my...

Sleep and Recovery, Part 2

The following is a continuation of my last post on the same topic - sleep as the primary producer of recovery for athletes. Both are excerpts from a book I’m currently writing with the working title of Fast After 50. In the Part 1 post a reader caught a mistake...

Update on Prescription Sunglasses

I just got a new pair of Oakley prescription sunglasses from my sponsor, ADS Sports Eyewear in Richardson, Texas. I used to think that I only needed one pair of sunglasses and they would take care of all my needs. But then Michael at ADS convinced me last year to...


Ruzafa, Duffy win XTERRA USA

Ruben Ruzafa of Spain edged Josiah Middaugh by less than a minute and Flora Duffy dominated the women's field at the XTERRA USA Championship in Ogden, Utah

A quirky chat with Tim Don

Our Timothy Carlson did his best James Lipton impression as he interviewed Tim Don this summer about life in general, being a Don and much more.

Tim Johnson's Cannondale SuperX

American Tim Johnson will be in action in Madison, Wisconsin this weekend aboard his SRAM and Zipp equipped Cannondale SuperX race bike.

Senaste aktivitet

Isabelle Öblom är nu medlem i Triathlon Sweden
för 16 timmar sedan
Elisabet Otterstedt närvarar på Triathlon Sweden\s evenemang

Vansbro Triathlon 2015 på Vansbro, Dalarna

27 Juni 2015 från 12.00 till 20.00
Thomas Gunnarsson visades
ProfilikonDan Nordlöf och Jennie Nordström gick med i Triathlon Sweden

How the Center-Mount Snorkel Can Improve Your Swimming

The swim leg in a triathlon is often what keeps beginners from joining in on the fun. Part of this is due to the difficulty of gaining comfort in the water when surrounded by other swimmers and confidence in your own abilities.

So where do you begin?

The center-mount snorkel could be a training tool that could help to solve some of your problems in the water.

More: Swimming Tips for Beginners

The center-mount snorkel is designed to be used at swimming speeds and allows you to maintain proper body alignment throughout. The ability to swim at all speeds with both arms and legs is very significant to the learning process, especially when you are not having to turn or lift the head to breathe. I'm sure when you woke up today, breathing was not on your list of top-20 things to get done, but when you jump into a body of water breathing goes from not even being on your list, to priority number one.

If you took a poll of people in the United States about what the best form of exercise is, swimming would be right up there near the top, if not the very top. Then why don't more people swim? Quite simply because they can't breathe, or they breathe incorrectly or inefficiently.

A person of any ability can learn to breathe correctly through a snorkel. Once breathing becomes natural, a person will then relax, and eventually will not have to consciously think about breathing. Imagine getting up in the morning to go for a run or bike and having to think about every inhale and exhale. It may seem silly, but this is how many people's trip to the pool plays out. The snorkel will allow a person to remove breathing from their mental equation,  which allows you to focus completely on your stroke technique.

More: 8 Items for Your Triathlon Gear Bag

Fortsättning här

Nyheter från Svenska Triathlonförbundet

Uttagna till AG VM 2015 publiceras på måndag

2015 avgörs VM på långdistans för elit och age group (åldersklasser) i Motala. Sverige har 30 platser i respektive klass 20-24, 25-29 osv. Det finns ett mycket stort antal sökande att ingå i Team Sweden.

Elitverksamheten revideras under hösten

Som framgått via förbundets hemsida i juli så omorganiseras STF:s elitverksamhet där bland annat Fredrik Lundin anställdes som ny sportchef 1 september. Det finns en styrka i samarbetet mellan förbundet, Dala Sports Acadamy och RIG i Motala.

David Näsvik 7:a på långdistans EM

I lördags avgjordes EM på Långdistans i Almere-Amsterdam. Två svenskar fanns på startlinjen: Camilla Larsson och David Näsvik. Bäst gick det för David som slutade 7:a.

VM i triathlon till Stockholm 2015-2017

Svenska Triathlonförbundet (STF) kan idag meddela att Stockholm återigen kommer att vara värd för VM-tävlingar i triathlon.

Mikaela Persson 14:e på Europacupen

I helgen debuterade Mikaela på Europacupen. Hon deltog på Constanta-Mamaia ETU Triathlon European Cup på olympisk distans och slutade på 14:e plats.

”Jag visste ingenting”

Kan man vara en världskänd professor och expert på kostråd och ändå inte veta någonting alls? Här är spännande intervju jag nyligen gjorde med Tim Noakes, en sydafrikansk professor i tränings- och idrottsvetenskap. Noakes är en guru i Sydafrika och har på senare år skakat om landet rejält. Detta efter att helt ha bytt åsikt […]

Inlägget ”Jag visste ingenting” dök först upp på Kostdoktorn.

Hälsosamma insikter på 140 tecken

#easd2014" Vi måste forska mer för förstå t2diab. På cellnivå."IRL orsaken uppenbar och lösn politisk ej medicinsk — Anders Tengblad (@atengblad) September 17, 2014 Saknar du den sorgligt sällan uppdaterade bloggen DiabetesDoc av dr Anders Tengblad? Han är åtminstone aktiv på Twitter och delar mängder av hälsosamma insikter på 140 tecken eller färre. Följ […]

Inlägget Hälsosamma insikter på 140 tecken dök först upp på Kostdoktorn.

Blodprover efter 4 års strikt LCHF

Hur blir kolesterolet och andra blodprover efter lång tids strikt LCHF? Nu har även Martina Johansson lagt ut sina långtidsresultat på sin blogg: Mina testresultat – Blodprofil Sammanfattningsvis ser det fint ut: Mycket lågt och bra långtidsblodsocker (HbA1c) vilket förstås beror på att hon nästan inte ätit kolhydrater under de senaste månaderna. Detta är ett […]

Inlägget Blodprover efter 4 års strikt LCHF dök först upp på Kostdoktorn.


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Clearing Up The Confusion About 'Front-Quadrant Swimming'

Upcoming Swim Smooth Clinics / Camps:

Richmond/Wimbledon Workshops
Full information here

Prague Junior Swim Club
Full information here

West Lothian
Video Analysis

Full information here

Acton Video Analysis
Full information here

Richmond SS Squad
Full information here and here

Swim/Tri Camps Alicante
All year round
Full information: here

Salisbury 1to1 Analysis
Full information here

Salisbury SS Squad
Full information here

Twickenham Video Analysis
Full information here

Lancaster SS Squad
Full information here

Lancaster UK, Video
Analysis Consultations

Full information here

Abingdon Clinic Oct 11th
Full information here

For more info on SS Certified Coaches see here
Newsflash: Marathon Swimming Legend Shelley Taylor Smith is running a series of special swim clinics in the Hamdan Sports Complex in Dubai on the 24th, 25th and 28th September. Don't miss out if you live in or close to Dubai - you might have seen Shelley on our Catch Masterclass DVD and she is an incredibly inspiring athlete, coach and mentor!

Hurry, the first 30 who register for the Pool2OWS clinic receive a personally signed copy of Dangerous When Wet - The Shelley Taylor-Smith Story:

You might have heard of something called Front Quadrant Swimming which has to do with the timing of your freestyle stroke. It's widely recognised as being an efficient way to swim and something that you should use in your own stroke technique but there's a lot of confusion about what it actually means:

If you drew two lines, one through the swimmer's head and one at water level you would create four quadrants:

Front quadrant swimming simply means that there is always one of your hands in one of the front quadrants (1 and 2) at any one point in time. Or, put even more simply, when your hands pass above and below the water, that should happen in front of your head, not behind it.

Let's look at some examples. Here's elite swimmer Jono Van Hazel from Perth:

Jono is a classic smooth and as you can see his hands pass in front of his head with classic front-quadrant timing. Jono's got brilliant stroke timing which is one reason why he looks so smooth when he swims. Notice how when the recovering arm is passing the head the lead hand has started the stroke and is catching the water - it's not pausing out front and doing nothing (more on that below):

You can see more of Jono swimming here:

Interestingly, even swimmers using very fast stroke rates normally still have front quadrant timing. Here's former triathlon world champion Tim Don swimming at a rapid 90 strokes per minute:

It's closer but Tim's arms are still clearly passing in front of the head. Also 7 Time World Marathon Swimming Champion Shelley Taylor Smith (see clinics above) who was also famous for using a high stroke rate:

Here's an example of a swimmer with the arms passing behind the head, breaking the front-quadrant rule:

Clare's arm is collapsing downwards whilst she is breathing giving her no support in front of her head and making breathing much harder than it needs to be. If you swallow water when you breathe this is likely to be the reason - try the one-two-stretch mantra here.

Taking It To The Extreme

The confusion with front-quadrant timing is that some swimmers believe it means a full catch-up at the front of the stroke, where the hands pretty much meet at the front:

To achieve this position you must hold the hand out in front of you with a long pause-and-glide whilst the other hand fully catches it up. This long gap between strokes (we call it Overgliding) is very inefficient as you simply decelerate in the water whilst trying to glide and then have to use the next stroke to get up to speed again. Pause-and-glide timing also leads to common stroke flaws such as dropping the wrist and putting on the brakes and the overglider kickstart.

This catch-up timing is technically still front quadrant as the hands do pass in front of the head but it is really taking things to the extreme - it is not what was meant by front-quadrant-timing when the term was created.

The Fear Of Windmilling

The idea with front quadrant timing is that it is trying to avoid a full-windmill in the stroke where the hands are at near opposite positions resulting in the hands passing behind the head:

The key thing here is that even if you tried to do this deliberately you would find it very hard to do - it feels very extreme when you do it and it's unlikely you'll do it naturally, especially if you've been working on your stroke technique for a while.

Try It In Front Of A Mirror!

If you're finding thinking about what both arms are doing in the stroke at the same time a little mind bending, don't worry, it is! One of the best ways to get a feel for it is to stand in front of a mirror, bend forwards slightly and perform some practise strokes.

Try and reproduce your natural stroke as closely as possible and see how your hands pass each other. If they pass in front of the head (even if only slightly in front like Tim and Shelley) then you're doing fine!


Our central point here is that the danger of windmilling is much over-stated. In most instances where the hands pass behind the head the reason is related to breathing and poor awareness of what the lead hand is doing (as with Clare above), not because the swimmer is windmilling in the traditional sense.

A far greater risk is taking things to the opposite extreme and adopting a full catch-up style of stroke. This is a very inefficient stroke style and a very difficult habit to break once developed.

Instead, work on developing all aspects of your stroke technique in a balanced way including: breathing, body position, alignment, kick, catch/pull technique and rhythm. Do that and the resultant stroke is almost guaranteed to give you good front-quadrant timing without you directly focusing too much on it.

Swim Smooth!

Breathing Bilaterally In Races - Harder Or Easier?

Upcoming Swim Smooth Clinics / Camps:

Abingdon Clinic Oct 11th
Full information here

Richmond/Wimbledon Workshops
Full information here

Prague Junior Swim Club
Full information here

West Lothian
Video Analysis

Full information here

Acton Video Analysis
Full information here

Richmond SS Squad
Full information here and here

Swim/Tri Camps Alicante
All year round
Full information: here

Salisbury 1to1 Analysis
Full information here

Salisbury SS Squad
Full information here

Twickenham Video Analysis
Full information here

Lancaster SS Squad
Full information here

Lancaster UK, Video
Analysis Consultations

Full information here

For more info on SS Certified Coaches see here
Something that is commonly said by swimming and triathlon coaches is: Breathe bilaterally in training to keep your stroke balanced but in races just breathe to one side, you need the oxygen.

Certainly breathing bilaterally in training is a great idea to help keep your stroke technique symmetrical but will you be faster breathing to one side in races? Is it good advice or not?

Let's consider the most common scenario for open water swimmers and triathletes - racing in a wetsuit in open water:

How should you breathe here?

The irony is that swimming in a wetsuit actually reduces the oxygen demand for swimmers because the body is held higher (reducing drag) and the swimmer barely has to kick. This is true at all levels of effort, including race pace.

If you're not convinced by this, try bilateral breathing in the pool with and without a large pull buoy to simulate a wetsuit - how does it compare? Or even better, try swimming in the pool with your wetsuit on at your current race pace (no faster) - most swimmers are surprised to find they can breathe every three strokes pretty easily doing this, even at target race pace.

As well as reducing kicking effort, the extra speed from swimming in a suit lifts your stroke rate, meaning your breaths come around more frequently.

Breathing Every 3 Is Just The Right Length Of Time

It's interesting to take note that when you feel short of air it is not the lack of oxygen you are feeling but the build up of CO2. That's why it's key to exhale into the water whenever you swim to blow it out into the water - leaving you feeling much more relaxed with your breathing.

For most swimmers breathing every three is about the right length of time to get rid of the CO2 from their system, breathing every two just isn't long enough and causes an uncomfortable build-up in your lungs and bloodstream.

Breathing every three is breathing less frequently than when you cycle or run but the oxygen demands of distance swimming are lower than cycling or running because the you're using smaller muscle groups. Plus exhaling into air is easy, blowing out into water is harder and takes longer to achieve.

A group training session is a great time to practise
breathing patterns in open water.

Bilateral Breathing In Races

So it's surprising but true, once you get your head around it you will find it easier to breathe bilaterally in open water races than when training in the pool... and if you can you should because:

- Flaws appear in your stroke when breathing which reduces speed - so less breathing means more speed.

- Breathing regularly to both sides keeps your stroke symmetrical even within the duration of the race, helping you swim much straighter, as we have seen previously on the blog (here and here). In fact it's common for athletes to swim 10 or 20% too far by moving off course, losing them huge chunks of time.

- You can keep a strategic eye on what's happening to both sides of you, allowing you to pick up on more drafting opportunities or to spot break-aways.

Swim Smooth!

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Ironman 2016



Jag funderar på att vara med i Kalmar 2016. Har tidigare genomfört 2 IM (ca 15 år sedan).


Frågor om långsiktigt träningsupplägg: Ska jag bygga distans först och snabbhet sedan eller tvärt om?



Upplagd av Anders Hammarsten den 1 Augusti 2014 klockan 15.25 — 1 Inlägg

Challenge Roth 2014 - Roger Boströms race report


Distans: 3,8k sim, 180k cykel och 42k löpning

Sim: Simning i kanal, 22 grader

Cykel: 180 km, 1 000 höjdmeter

Löp: Platt och en stor del på hårt grusunderlag

Väder: 33 grader och…


Upplagd av Triathlon Sweden den 27 Juli 2014 klockan 22.00

Här beskriver jag min väg till Ironman 2015 samt vad som händer i mitt liv.

Kolla in min blogg på:

/Micke Ch

Upplagd av Micke Ch den 13 April 2014 klockan 22.33


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