More Total Immersion Lectures

Here are the rest of the lectures:

Great Swimming

Compared to running and cycling, technique contributes more to swim speed than added effort. A swimmer's main adversary, aside from fellow swimmers that kick off their goggles and generally beat them up, is the water itself. Specifically, the density of water. In order in increase swim speed a swimmer must trick the water to flow around them instead of against them. The harder a swimmer push against the water, the harder the water pushes back and fatigues the athlete. Here are a couple of videos that show effortless swimming. The key is "effortless power".




Swimming should look and feel like this:




A great video of Terry Laughlin, the founder of Total Immersion Swimming, explaining the philosophy of his technique:

Tendinitis or Tendinosis? or Why Am I Not Getting Better?

Most of us have had the misfortune of encountering tendinitis. Whether in the arm, shoulder, knee, or foot, tendinitis seems to strike most athletes at some time in their career. As with most maladies, “it’s easier to get than to get rid of”. So what causes tendinitis, how do we treat it, and how can we prevent it?
Unfortunately, researchers have yet to completely determine the cellular and molecular basis of tendon injury. In fact, they argue the term ‘tendinitis’ should be supplanted by the more accurate ‘tendinosis’ or ‘tendinopathy’ highlighting the absence of an inflammatory process underlying the injury. Most athletes dealing with tendon injury would agree that anti-inflammatory medication does little to ameliorate the pain and discomfort associated with this malady.
Researchers, however, are slowly unfolding the complex process of tendon injury and repair. Unlike the previous understanding of tendon injury as an acute process leading to inflammation and pain, the new concept paints a picture of a dynamic environment constantly changing and adapting to stress. Chronic, micro-injuries lead to a disruption of tendinous homeostasis favoring repair and a disorganization of normal architecture. Enzymes called metalloproteinases decrease and blood vessels proliferate within the tendon. The tendon becomes less able to deal with physical stress and decompensates. At this point either pain limits activity or the tendon ruptures.
The best way to treat tendinosis is to avoid injury. Common sense and the advice of trainers dictates increasing exercise effort and intensity gradually. This will allow a more normal turnover process within the tendon allowing it to adapt to the new stresses. When an athlete does begin to have tendinous pain they should immediately discontinue the offending activity. Rest, ice, compression, and elevation (R.I.C.E.) seem reasonable initial measures. Onset of discomfort, however, usually indicates the tendon has already been injured for some time. Consultation with a physician, trainer, or physical therapist can help the athlete elucidate the cause of the pain and suspend or modify their training allowing for healing of the affected tendon.
Unfortunately, no single treatment has been shown to accelerate tendinous healing. Studies, however, indicate modalities such as eccentric exercise therapy, shock wave therapy, and sclerosant injections, have some beneficial effect. Generally, adequate rest away from the provoking activity and therapy addressing the underlying cause of the injury results in recovery. Newer approaches such as gene therapy show promise but need more research before they can be used in humans.


Riley, Graham, 2008,
Tendinopathy, From Basic Science to Treatment
Nature Clinical Practice Rheumatology

Running Technique Debate

During my years of training, I have heard multiple opinions regarding intentional modification to running style versus natural modification that occurs from time spent running. I recently ran into a discussion about the POSE method of running and how this technique may increase mechanical efficiency. From my research I have found this subject elicits strong opinions. The following link has a great discussion about running technique and seems the most researched and balanced: The Science of Sport: Running Technique.

Interesting BBC short on POSE running:

Hitting the Bricks

During training, a triathlete frequently attempts to mimic race conditions in an attempt to minimize outside factors which can affect their performance. One weapon in the triathlete’s training arsenal is “brick” training. “Brick” workouts are defines as training one triathlon discipline followed immediately by another, most frequently, a bike workout followed by a run. This article will focus mostly on this type of combination.
Brick workouts attempt to accustom the athlete to the demands of changing from one type of exercise to another. According to Milet et al , when looking at the transition between cycling and running, several factors negatively influence running performance. “Laboratory data indicate that triathlon running is harder than control running at the same speed.” (1) While most triathletes would undoubtedly agree, the protean reasons why the run challenges the athlete are debatable. Researchers have suggested glycogen depletion, ventilatory muscle fatigue, dehydration, leg muscle fatigue, redistribution of blood to different muscle groups, as well as modifications in running economy. Some or all of these factors may play a role, however, the ultimate result can compromise maximum running performance.
Training strategies can mitigate many if not all of the debilitating factors leading to an unencumbered running effort. That said, studies show that the elite triathlete gains little from brick workouts, presumably due to overcoming the afore-mentioned limiting factors either from previous training or from the multiple race transitions. Junior triathletes, however, can greatly improve ranking times after the cycling transition by employing some training and strategies:
1) Decreased cycling energy expenditure at a given speed results in increased running performance. Thus, athletes should take advantage of drafting in draft-legal competitions.
2) Increasing aerodynamics can decrease energy expenditure on the bike, thus, finding the most aerodynamic position can result in better run performance.
3) Increasing base aerobic capacity allows greater demands in the transition to be tolerated.
4) Short, back to back, brick sessions, i.e. cycling 10 k followed by a 2 k run followed again by a 10 k bike and a 2 k run.
5) Since the cycling transition compromises running economy, performing technical workouts focusing on maintaining running form after a cycling effort.
6) Minimizing the time in the transition area. ( A subject for a later article )
In summary, one can superficially see triathlon as three individual sports each which can be mastered in isolation. In reality, the intertwining of the disciplines frequently fools the novice triathlete. The sport must be seen as a whole whose parts integrate in such a manner that the swim affects the subsequent cycling just as the cycling ultimately affects the run. Without such insight, the triathlete will never reach their maximum performance.

Millet G, Vleck V, Physiological and biomechanical adaptations to the cycle to run transition in Olympic triathlon: review and practical recommendations for training. British Journal of Sports Medicine 2000;34:384-390

Socks and Running.

Triathletes constantly strive to shave seconds off their race time by finding the most efficient way to transition. One method used by some triathletes is to run and bike without socks. Eliminating the time consuming and frequently challenging act of putting on socks can mean the difference between a first and second place finish. The athlete, however, may find the costs do not out-way the benefits. Pain during running and subsequent foot blisters may impede full effort and later training. Lately, however, some manufacturers (1) (2) have developed running shoes with a seamless interior that decrease the chance for blisters.
Interestingly enough, researchers have studied socks and sockless running and have come up with a couple of conclusions:
• "Two different socks were tested, which were identical in every aspect of construction except fiber composition. One test sock was composed of 100% acrylic fibers, and the other test sock was composed of 100% natural cotton fibers. The results showed that acrylic fiber socks were associated with fewer blistering events and smaller blisters (mm2), when compared directly to cotton fiber socks." (Journal of the American Podiatric Medical Association. 80(2):63-71, 1990 Feb. )
• "Despite there being no significant physiological or thermal differences between [standard running socks and ergonomic, asymmetric] socks, the ergonomic sock was perceived to be cooler and was the preferred sock which suggests that subjective perceptions may be more important than objective measurements when selecting a sock for wear during prolonged exercise." (Ergonomics. 47(15):1657-68, 2004 Dec.)
In summary, wearing socks will prevent blisters or limit the foot to smaller blister compared to no sock use (in the traditional running shoe) and ergonomic socks feel better than standard running socks. Science, in this case, backing up common sense.

Handling The Heat: Tips for hot weather racing and training.

Training and racing in Hotlanta, heat and humidity are a part of life. You learn to adapt or risk melting by mile marker one. For any athlete tackling a high temperature training session or signing up for a hot weather race, following are a few important tips for facing the heat:

· Adjust your expectations. Unless you’ve been training at similar temperatures you will not likely maintain the pace that you may have become accustom to at lower temperatures. Just as running up a hill demands greater effort, heat makes you work harder as well.

· Wear extremely lightweight, comfortable, light-colored clothing that can be doused with cold water to keep you cool. Well engineered performance wear will be constructed with moisture management properties and designed to prevent chaffing.

· Carry a water bottle. Hydration is critical. As temperatures increase, water loss via sweat will also increase. Having water close at hand is key to staying properly hydrated.

· Replenish your electrolytes. Water and sweat can flush your system of important electrolytes. Carrying non-energy electrolyte tablets can help replenish those electrolytes should you not have access to or be able to tolerate sweet sports drinks.

· Cover your head. A lightweight, well ventilated cap provides protection from the sun, a shade for your eyes and a means for keeping your head and thereby your whole body cooler. A cap can be filled with a bit of ice or doused with a cup of cold water to keep you cool from one aid station to the next.

Training and racing in hot weather can be a grueling and at times dangerous experience. However with the right equipment and by taking the necessary precautions, you can beat the heat.