Swimming with Fins - How Swim Fins Help Your Swimming

[Source: East Coast Cycos newsletter, in Tri-Rudy newsletter, July 30/09]

Do You Call Them Fins Or Flippers?
By Mat Luebbers, About.com

Swimming with fins is a way for swimmers to improve kick strength, ankle flexibility, body position, and go faster during a swim practice. Fins or flippers come in hundreds of shapes, colors, fastenings, and sizes; different fins will do different things for (and to) you - but don't come down with CFD (Chronic Fins Dependency).

Short or small bladed fins, such as Zoomers, allow you to maintain a foot speed closer to your regular kicking speed with no fins. They also add just enough extra surface area to give you more power from the kick. Zoomer-type fins come in two colors, blue and red. The blue fins are made of a softer material for folks new to short fin kicking or those that have a less efficient kick. They are less stressful on the ankle due to a more flexible fin blade, much more comfortable when starting out. The red are stiffer fins, resulting in more force per kick, but that also results in more stress on your joints and muscles.

You can make your own short blade fins by cutting off all but two or three inches of the fin's blade. The home-made variety are usually soft, somewhat comparable to the blue Zoomers-type fins. The advantage of Zoomers is their finished edges and consistent quality. Other short blade fin designs comes from a variety of sources.

Medium bladed fins offer more power form each kick, but potentially at the expense of foot speed. They are great for working on dolphin kick and butterfly. You can feel your body and leg movements as you swim - bigger fins add emphasis, amplifying each kick. One good brand of medium bladed fins is the Churchill, featuring a blade that is not too long for competitive swimming.

Avoid long bladed or vented scuba style fins. While excellent for scuba uses, they are not the best choice for a swimming workout with fins. The fin's length and design result in very slow movements, too slow to give you as much specific benefit as short fins. The long fins still offers some benefits, for flexibility, increased workout load, and speed, but not as many as the shorter or medium bladed fins.

Among the things that you can gain by using fins is improved ankle flexibility from the extra force the fins place on your ankle as you kick. Increased ankle flexibility will result in a more efficient flutter kick through better angles of attack on the water.

One of the greatest benefits of using fins is the ease of holding a better body position. This allows you to focus on other parts of your technique, such as body roll or timing. You should add fins to your workout kit, along with the rest of your swimming toys and tools. They have a lot to offer to make you a faster swimmer! Let me know if you give them a try.

Comfort for the Long Haul

[Source: East Coast Cycos newsletter, in Tri-Rudy newsletter, July 30/09]

Being comfortable on your bike can make or break your enjoyment and performance. Many cyclists have experienced the pitfalls of a poor set up in various forms: poor cycling times in a race; difficultly running off the bike or feeling very fatigued; injuries to feet, knees, hips or back. Many don't even know they can ride faster, more efficiently and--imagine this--more comfortably. Cycling is not synonymous with discomfort; however, many ride day in and day out in uncomfortable positions. In addition, many cyclists are not maximizing their potential on the bike in spite of the fact that they feel "fine" and have no specific injuries.

Many people spend a lot of money on their bikes, components and various other accessories and still neglect their position on the bike, ignoring the motor that runs the machine. It is important to have good equipment that is light and aerodynamic, however if it doesn't allow the you, the motor, to get into a position that provides the best power output with the least effort then the equipment you're using becomes as much a liability as a benefit.

Are you getting the most out of your position?

Here's a bit of background: Bike fit and positioning are two related but different topics. They have a big impact on many aspects of your cycling: comfort, power output, aerodynamics, and muscle recruitment. The focus over the past few years has been on bike fit; however fit is just the first half of the puzzle. Let's look at the difference between fit and positioning and what you can do to improve your position.

Step One: Fit. Many triathletes are riding bikes that don't fit them. Bike fit is determined primarily by two measurements, the seat tube measurement of your frame (frame size) and the top tube length of your frame. Most people consider only the seat tube length ("I ride a 56cm frame") without considering the fact that 56cm frames from different companies may fit differently due to differing top tube lengths. Based on torso and arm measurements in addition to inseam, we can determine your "ideal" top tube and seat tube lengths. With this information you can find a bike that fits you. This is where positioning comes into the picture. A bike that fits simply means that you have to potential to achieve a comfortable and efficient position on it.

Step Two: Positioning. Positioning is more complicated due to the number of inter-related factors. In a sense it is like a puzzle whose pieces include: saddle height, saddle fore-aft, overall extension, arm rest drop, arm rest width, and aerobar angle. The adjustment of these factors is governed by their effect on the angles at your knee, hip, shoulder and elbow. We look for a particular range at each of these angles. One of the biggest issues for triathletes is being too stretched out when using the aerobars. A good rule of thumb is that you should be able to fit not much more than a fist between your knee and your elbow when they are at their closest point in your pedal stroke. If you are too stretched out you can correct this in several ways: 1) Shorten your stem length (also effects weight distribution) 2) Shorten your aerobar extension (also effects comfort of your arm rest position) 3) Move your saddle forwards (also effects your hip angle). If you are riding a road bi! ke, moving your saddle forwards or using a forward seatpost may be your best option as it will also open up your hip angle, however you need to be careful not to upset the handling of your bike.

Call, or visit out website for more information.

Fiona Gray and Dan Rishworth are bike fit specialists at Enduro Sport/Athletes First and are certified by the two major fitting schools in North America. In addition, they have conducted their own research into rider positioning over the past ten years. You can contact them at 416-449-0432 or at Enduro Sport or Athletes First

Swimming at the Center of the Universe

[Source: East Coast Cycos newsletter in Tri-Rudy newsletter, July 23/09]

by Coach Emmet Hines
Sometimes the basic assumptions you employ in pursuit of a goal get in the way of success.

Take astronomers. In not too ancient history an astronomer was a person that studied the way the planets revolved around the earth in an attempt to perfect the calendar so that it would be accurate year after year - up till then it had been slightly off - every 100 years or so it would snow in July and the Pope would say "Crank the calendar back six months." July became January and the calendar would be right again. But, this put a real crimp in people's vacation schedules so a better way had to be found. Hence, astronomers enjoyed gainful employment.

The problem was that astronomers were laboring under a false model. The very definition of what it was to be an astronomer, studying the way the planets revolved around the earth to find the perfect calendar, precluded them from finding the right answer. At the time, it did seem logical to assume that all heavenly bodies revolved around the earth - the telescope hadn't been invented and everyone could clearly see for themselves that everything revolved around the earth - there was no basis for any other kind of assumption. Then, a very inquisitive fellow named Copernicus challenged the whole notion of Earth being at the center of the Universe. Using nothing but math he theorized that the earth and planets all revovled around the sun. It took 100 years, another guy named Galileo and the invention of the telescope to get the concept out in the open. Even then, the Pope wanted to burn Galileo at the stake for daring to imply that the earth was not the focal point of all Creatio! n (some people get very fidgety when you challenge their basic assumptions about their world).

Are you laboring under a false model in your swimming? Does your definition of swimming go something like this - "Pull with the arms, kick with the legs, do it faster and I'll go faster?" If so, you need to take a step back and ask some questions. So often, I hear swimmers talking about swimming with their arms and legs. When they decide to go into the weight room they think in terms of strengthening their arms and legs. When they want to swim faster they think and talk about moving their arms faster and kicking harder.

To the untrained eye it seems reasonable and logical to look at a swimmer and say "See those arms moving water, see those legs churning away like a motorboat - that's what makes the swimmer go." I mean, if the arms don't move and neither do the legs then the swimmer becomes a floater, right?

But think for a moment about other powerful moves you see in sports - a pitcher throwing a baseball, a batter hitting that ball, a golfer hitting a drive, a tennis player hitting a backhand, a discus thrower, etc. All these activities, and in fact, nearly all one arm power moves, are based on the same principle - they use the arms to deliver huge forces that have been developed by rotation of the body trunk.

In swimming freestyle and backstroke we are really doing the same thing. The arms are used as a delivery mechanism for power that has been developed by rapidly rolling the body from side to side. We use sculling motions produced by the small muscles in the arms and around the shoulders to help us hold onto the water but it's the large muscles of the torso that provide the bulk of the propulsive power.

Breaststroke and butterfly cannot be excused from this examination either. In these strokes the large propulsive forces are created by bending and unbending in the torso - these forces are then delivered to the water with the arms and legs.

Imagine how ridiculous a swimmer would look if he held his torso absolutely flat and just moved his arms and legs (he'd probably take about 88 strokes per length). Think of a baseball pitcher standing absolutely still, facing home plate and throwing the ball using just his arm? Or an "arm-only" discus thrower?

Your thinking in swimming should be on how to develop power in the torso and deliver it to the water with your arms. This may prompt questions. It may even make you fidgety. But, suffice it to say, if your focus is still on swimming faster by just moving your arms and legs faster and harder, then the earth is still at the center of your universe.

To stay healthy and run strong, you need to make the right food choices. We show you how.

[Source: East Coast Cycos newsletter, in Tri-Rudy newsletter, July 23/09]

By Liz Applegate Ph.D.

You make choices every day--cash or charge, coffee or tea, Leno or Letterman. And most of these choices are easy. That is, you know what's best for you. (Letterman, definitely Letterman.) But take a stroll down any aisle in the grocery store, and suddenly simple choices disappear. Is a reduced-fat food truly a better option than its full-fat counterpart? Are vegetarian products more healthful than non-vegetarian versions? Having so many seemingly healthy choices makes it difficult to know for sure which foods are best for you and your running.

Since I can't join you when you cruise the grocery store, I've done the next best thing: I've come up with a list of my picks for eight of the most puzzling food choices out there. Just remember that even when you've filled your cart with the best choices possible, you'll still be faced with one final question: Paper or plastic?

Regular Peanut Butter vs. Reduced-Fat Peanut Butter

Liz's pick: regular peanut butter. Check the label, and you'll find that both versions pack about 190 calories per 2-tablespoon serving. But, while the reduced-fat variety has less fat (12 grams versus 16 grams in regular), it has considerably more sugar.

Even if you're looking to slash the fat in your diet for better heart health, you'll still want to stay away from the reduced-fat varieties. Why? Reduced-fat peanut butters contain hydrogenated vegetable oil, which is a primary source of artery-clogging trans fats. In comparison, regular peanut butter is a natural source of cholesterol-lowering monounsaturated fats. So when you opt for a reduced-fat peanut butter, you actually end up eating more unhealthy fats.
And thanks to the healthy fats and the disease-fighting phytochemicals in regular peanut butter, it should be a part of every runner's diet. Bonus: The fat in peanut butter helps you feel full, making a PB and apple snack a great way to stave off late-afternoon hunger.

Multi-Grain Bread vs. 100-Percent Whole-Wheat Bread

Liz's pick: 100-percent whole-wheat bread. Sure, multi-grain breads such as 12-grain or 15-grain sound nutritionally impressive, but here's where label reading is a must. Bread labeled "100-percent whole-grain" is made with flour from the entire grain kernel, whether it be wheat, oat, or barley. But most multi-grain breads contain enriched-wheat flour along with other grain flours. This means most multi-grain breads typically offer less fiber and lower amounts of other key nutrients, such as zinc and vitamin E.

Eating whole-grain bread makes great sense for runners because it packs a hefty dose of rejuvenating carbohydrates--about 40 grams in two slices. Aim for at least that many carbs soon after a tough run to restock glycogen stores. And on a daily basis, runners logging 20 to 40 miles per week should eat eight to 12 servings of grains, with one slice of whole-grain bread or a half-cup of whole-grain pasta counting as one serving.

Reduced-Fat Potato Chips vs. Baked Potato Chips

Liz's pick: baked potato chips. Nutritionist or not, I love crunchy chips as much as the next person, especially when they're loaded up with fiery salsa. By going "baked," you can get the great crunch of a potato chip without all the fat. A 1-ounce serving of baked chips (about 11 chips) has 130 calories, only 1.5 grams of fat, and 2 grams of fiber, while a reduced-fat version packs 140 calories, 7 grams of fat (1 gram of it saturated), and half the fiber.

Baked chips fit easily into a performance-oriented diet. Eat them with nutrient-rich salsas or yogurt dips (try a dip with clams for added protein and zinc). But always keep an eye on the portion size (remember, 11 chips is about a 1-ounce serving). If you open a bag and munch mindlessly, you'll eat way more than a serving or two in no time.

Turkey Franks vs. Beef Franks

Liz's pick: neither. You'd assume the safe money would be on the turkey franks. But while most turkey franks have slightly less fat than beef hot dogs, they're both still loaded with fat. A traditional beef frank has about 16 grams of fat and 180 calories, compared with a regular turkey frank that weighs in with about 13 grams of fat and 150 calories. And since much of the fat in either frank is saturated, these dogs are best kept off your plate.

If you like hot dogs, opt for a soy brand or a reduced-fat version, such as Healthy Choice franks. Soy dogs taste great (don't knock 'em until you've tried 'em) and come packed with extra nutrients you won't find in traditional dogs, such as 20 percent of the Daily Value for iron and 15 percent of the Daily Value for zinc. Soy dogs also supply about twice the protein of traditional dogs. As for reduced-fat franks, most come with just a few grams of fat and less than half the calories of regular franks (brands vary so check the Nutrition Facts food label).

Frozen Yogurt vs. Light Ice Cream

Liz's pick: light ice cream. Sure, yogurt sounds healthy--and, for the most part, it is. But in frozen form, yogurt can pack more sugar and calories than you expect. A half-cup serving of regular frozen yogurt contains 200 calories, about 5 grams of fat, and more than 4 teaspoons of sugar, while light ice cream comes with only 120 calories, less than 3 teaspoons of sugar, and the same amount of fat, with slightly less saturated fat.

Sweet treats are a must for runners (there, you have it in writing). Since your running burns calories, fun foods like ice cream can easily fit into your healthy diet. During the summer months, top off a bowl of it with seasonal fresh berries and chocolate syrup. Or toss a scoop of light ice cream into the blender along with two types of fruit and a splash of fruit juice for a great recovery shake after your workout.

Frozen Meat Lasagna vs. Frozen Vegetarian Lasagna

Liz's pick: meat lasagna. Surprised? I was. Frozen lasagna is a favorite at our house, and often there's a battle over meat versus vegetarian. After I scrutinized the labels, the meat version came out on top with less fat, more protein, and the same amount of fiber as the vegetarian lasagna, which was loaded with fatty cheeses. Of course, brands vary, so read labels carefully to determine your best choice.

Frozen entrées such as lasagna make great meals for runners. I often pop a large lasagna in the oven for a Monday night dinner, and serve it with a large mixed-greens salad and steamed vegetables. The leftovers make an easy take-along-to-work lunch or a postworkout meal with some whole-grain bread.

Light Soft Margarine vs. Yogurt-Based Spread

Liz's pick: too close to call. In this instance, go with your taste preference. Both of these options save on fat and saturated fat compared with regular margarine and butter. A tablespoon serving of light margarine or yogurt-based spread supplies about 50 calories and five grams of fat (with one gram saturated). That's a 60-percent fat savings compared with the full-fat versions. But both spreads contain hydrogenated vegetable oil, so you do get a tad of trans fats with them.

Soymilk vs. Low-Fat Milk

Liz's pick: low-fat milk. Thanks to its high-protein and low-fat content, low-fat milk (1-percent fat) is the winner here. An 8-ounce serving comes with 130 calories, just over 2 grams of fat, and 11 grams of protein (about 20 percent of the Daily Value), while soymilk provides the same number of calories, 4 grams of fat, and 7 grams of protein. But both are calcium rich, containing 30 percent of the calcium Daily Value. Yes, soymilk comes with health-boosting isoflavones that may stave off heart disease and cancer. But according to new research, milk drinkers have a reduced risk of developing insulin resistance syndrome, which typically leads to Type 2 diabetes and heart disease.

That said, runners shouldn't bypass soy. Soymilk remains a wonderful soy option along with soy burgers, tofu, and a host of other soy products including tasty soy "sausages." Runners need more protein than sedentary folk (about 70 to 100 grams daily), and both low- and nonfat dairy, along with soy, are excellent protein sources.

Foods that boost energy

[Source: East Coast Cycos newsletter, in Tri-Rudy newsletter, July 8/09]

Whether you're injured or just tired, these foods will help you bounce back fast
By Kelly Bastone

Runners would no sooner skip prerun carbs than dash out the door bare-foot. But when the miles are done, those same athletes might not think much at all about what they eat, as long as they get something. Injured runners logging time on the bike might even skip a meal altogether, in fear of gaining weight. Big mistake. Whether you're recovering from a tough tempo run or tendinitis, food delivers the nutrients your body needs to repair itself, making smart eating crucial to a strong body and a speedy recovery. "Recovery is just like fixing a house," says Cynthia Sass, R.D., a sports dietetics specialist in Tampa, Florida. "A crack in the foundation requires raw materials to patch things back together. In the body, those raw materials come from what we eat."

A combination of proteins, fats, vitamins, and minerals helps your body heal microtears from exercise and overused tendons and sprained ligaments. "Every part of the body is dependent on food for repair," says David Grotto, R.D., a spokesperson for the American Dietetic Association. On a cellular level, those repairs are constant, sidelining injury or not. Over time, if cells don't get the nutrients they need, muscles and connective tissues can weaken, leaving them more susceptible to injury. "The decisions we make with our fork can set up roadblocks against future injuries," Grotto says. So along with stretching, and icing if you need it, these healing foods will help you get back on the road as quickly as possible.

Red Bell Pepper
Just one red bell pepper provides 380 percent of the recommended Daily Value of vitamin C, a nutrient crucial for repairing connective tissues and cartilage. By contributing to the formation of collagen, an important protein used to build scar tissue, blood vessels, and even new bone cells, vitamin C facilitates the healing process. "Work in vitamin C throughout the day, every two or three hours or so," says Sass, for five daily servings. Runners-up: papaya, cantaloupe, oranges

Salmon
Salmon's nutritional benefits have been much touted for good reason. Fresh or canned, salmon delivers two powerful healing nutrients: protein and omega-3 fatty acids. Protein does more than rebuild muscle after a grueling run; it also repairs bones, ligaments, and tendons. "We tend to forget that healing really means building new cells," says Sass. "And your body needs protein to make those new cells." She recommends all runners eat protein at every meal; injured runners should aim for four to five servings a day, from low-fat sources like egg whites and lean turkey. Salmon, with two grams of essential fatty acids per four-ounce serving, is doubly valuable. "Omega-3s are significant anti-inflammatories," says Grotto. "Eating fish high in omega-3s or taking supplements is like throwing a big bucket of ice water on inflammation." Inflammation occurs when waste matter generated by the body's repair efforts builds up around the injury, inhibiting healing. Omega-3s help disperse ! that buildup, making them useful in addressing everything from sore muscles to stress fractures. Runners-up: mackerel, flaxseeds, walnuts

Carrots
Eat carrots for a potent dose of vitamin A: a half-cup serving provides 340 percent of your Daily Value. This nutrient helps make white blood cells for fighting infection, "which is always a risk with injury," says Sass. You might not think infection is likely with tendinitis, but your body takes no chances and activates the immune system, which ups vitamin A demand. Vitamin A also helps repair postworkout microtears, so it's a valuable ally every day. Runners-up: sweet potatoes, dried apricots, spinach

Fortified Cereals
Zinc is an important healing agent, but foods highest in zinc, like red meats, often contain saturated fat, which aggravates inflammation. So when the body is taxed--from exertion or injury--runners should reach for fortified whole-grain breakfast cereals, which can deliver as much as 100 percent of the Daily Value for zinc. By itself, zinc doesn't repair damaged tissue, but it assists the proteins and fats that do. "Just don't overdo it," cautions Sass. Too much of this potent mineral lowers HDL cholesterol (the good kind) and actually suppresses your immune system. Runners-up: shellfish, sesame seeds, pumpkin seeds

Almonds
Just one ounce of almonds (roughly 20) contains more than 40 percent of your Daily Value of vitamin E, an antioxidant that supports the immune system by neutralizing free radicals. Almonds, like hazelnuts and sunflower seeds, also supply beneficial mono- and polyunsaturated fats, which are key building blocks for healthy cells. "Fat is a structural part of your body, so don't skimp on it, just eat the right kind," says Sass. "Almonds supply heart-healthy fats that promote healing without clogging arteries." Runners-up: nut butters, avocados, vegetable oils

Open water swimming

[Source: East Coast Cycos newsletter, in Tri-Rudy newsletter, July 2, 2009]

Most Important: The most important issue of open water swimming is to swim the shortest possible route. (This does not mean that you can cheat!!!). Extra distance means extra time and requires more energy. Here are a few points to help you plan your swim route efficiently:

What colour and shape are the buoys, how many and where are they? What shape is the course and which way do you go? Which way is the tide flowing or where are the rips etc? Where do you stand on the beach or waters edge, where do you stand in the pack? Is the start a deep-water start or shore start? Which side of the buoys do you swim around? Where is the swim finish / relative to the transition area? What land markers are available for you to use to navigate your swim? It is advisable to swim part of the course, as markers will appear very different looking from water level. This can act as part of your swim warm up as well. If the swim is a shore start swim; how far should you run before you dolphin dive? Is there a sudden drop? Is there a steep or gradual drop etc? It is advisable to practice the start before you race. How many people are in your age group?

Navigation
When swimming in an open water situation, it is very difficult to navigate your point of direction. The water may often be murky or in the case of the ocean, there is the surf and waves to contend with. The swim start is one big washing machine, with many people fighting, kicking and making quite a splash. Often there is little out there to help you to navigate your way, this is where the swim buoys come in handy. It is important to know where the buoys are, how many there are and which way to go around them.

For the majority of swims, there are land markers that can help you to navigate. It is important to familiarize yourself with landmarks, buoys and the course before you start the swim. Don’t ever follow the swimmer in front of you and think they know where they are going; very often they will take you on a circular trip of the swim course. Following on the feet of someone in front of you can save energy as you follow in their slip steam, but make sure they are going the right way.

How do we look for the swim buoys, land markers and the direction of our swim?
By lifting your head up out the water and swimming a few strokes with your head up.
Lifting your head in the water can be very tiring and demands a lot of energy. This should be practiced in the pool as well as in open water situations. When lifting your head, you should kick your legs faster than usual to prevent your legs from sinking. Don’t stop swimming when lifting your head; water polo swim tactic comes in handy here. Keep your chin close to the water level, but open your mouth to get some O2, keep your eyes looking in the direction of travel. Do not lift your head and chest right out of the water; this will waste a lot of energy. Lift your head as few times as possible, this will help to conserve energy and help you to settle down into a comfortable swim.

Open Water Technique

Mass Start – There may be as few as 30 people and as many as 100 people in your swim start. Imagine swimming in your washing machine on spin cycle??? (Please do not practice this at home). It is important to plan where you stand in the pack in relation to your swimming ability and the swim course direction. It is always better to stand on the side furthest from the buoy turnaround.

If you are not a very good swimmer, you are better off starting at the back of the pack, so as to avoid the “lawn mower” effect from happening. If you are a strong swimmer, stand at the front and “go for it”. It wastes a lot of energy trying to weave your way around swimmers.
Type of start – Deep-water start: Floating on your stomach, sculling your hands and floating your legs behind you. As the siren goes, put your head down, arms out in front and kick your legs like crazy. Start to swim with your arms once you have got up some speed.

Land Start: Make sure that you have familiarized yourself with the terrain and bank structure. It may be a long, gradual decline, in which case you will have to run through the water before you dolphin head first into the water. It may be a sudden drop, in which case you will dolphin dive straight in. No face plants into the mud please!!

The Start – Once the starting siren has gone, there is a mad frenzy of legs, arms and some fairly ferocious ladies. Be prepared for a fast start and get away from the mad pack as soon as possible. The aim is to get into a free space and a comfortable rhythm as quickly as possible. The first few hundred metres should be swum fairly quickly and will demand a lot of energy; some people may panic or suffer an anxiety attack. Make sure you are well warmed up and ready to go.

Bilateral Breathing and Efficiency

Learning to breathe on both sides is very difficult and can be very demanding of both energy and co-ordination. This should be practiced in the pool. You will need to be able to breathe on both sides for a few reasons: To see your opponents on both sides, to navigate and depending on which way you swim, you will need to be able to see the waves coming.

An efficient and economical stroke practiced in the pool will save you time and energy. Remember that you still have to cycle and run after this ordeal.

Bashed, Bruised**^^% and Abused!!!Avoid stopping at all costs. If you are bashed in the head and kicked in the guts, you may swallow water or lose your goggles. Try not to panic and keep your arms turning over even if you have to lift your head out of the water.

You may swim any stroke that you like, so if you have to catch your breath or swear at someone, swim breastroke or roll over onto your back and float.

The swim finish – Yeehaa!!!Make sure that you know where the swim finish is and what type of exit it is. What is the gradient and structure of the embankment? Should you try to swim most of the way, or will it be better to dolphin and run in. There is no need to sprint to the finish, as you are about to hop on a bike. Think about your next move to the transition area, and plan your next stage of the race.

Swim to the finish for as long as possible and then dolphin out of the water until you can stand up and run. Lift your feet up high and out to the sides to straddle the water. Run towards the transition area taking off your goggles and cap. If you are wearing a wet suit, take your wetsuit down to your hips and then remove your cap and goggles whilst running.