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Training for the Asheville Triathlon: Swimming

Training for the Asheville Triathlon: Swimming

Meet Asheville’s Zach Tacy, an elite triathlete who recently completed the  Ironman Virginia 70.3 with a total time of 4:21:23. He PR’d by 10 minutes and was first in his age group, 8th overall, and qualified for the World Championships In Nice, France.

He also competed in the 70.3 World Championship in South Africa with a total time of 4:34:01 and placed 407th overall. He was 28th in his age group out of over 4,500 world athletes.

Swimming Techniques for Sprint Tri

When you think of a triathlete, you probably picture someone like Zach Tacy: Super fit and lean, ready to run, swim and bike circles around you before you’re even done strapping on your swim goggles.

But not every triathlete is an elite athlete, and not every triathlon is an Ironman. Sprint Triathlons - which offer shorter distances - are becoming increasingly popular. A Sprint Triathlon involves a .5 mile swim, a 12.4 mile bike and a 3.1 mile run, so training for it is extremely doable. It’s a great gateway into the sport of triathlon; in fact, Zach’s first tri was the Asheville Triathlon, which is a sprint tri.

“When I crossed the finish line (at the Asheville Tri), the volunteers and staff were extremely supportive and so encouraging to everyone,” Zach says. “It was a phenomenal experience.”

Training for a Sprint Tri is easy to do as long as you stay consistent. Long workouts are not necessary, but doing all three sports on a regular basis each week is what will set you up for success. We will have three blogs posted over the next couple of weeks on techniques for swimming, biking and running. Here are some tips to get you started on the right path.

Swim Training: Breathing

 When training for any triathlon, it is very important to work on your swimming technique. Zach’s first tip? Don’t forget to breathe. Seems like a no-brainer, but it’s more difficult than you may think.

“It’s something I’m still working on,” Zach admits. “Having proper technique for swimming is so important - it’s more important than in running or biking.

A lot of people hold their breath while swimming, he addds, which leads to quicker fatigue and gasping for air. Instead, focus on a steady inhale/exhale rhythm, much like in yoga and running. Blow air out from your nose while your face is submerged and empty your lungs, then on every other stroke, tilt your head to the side, halfway out of the water, and take in oxygen. Once comfortable with that, inhale every three strokes while expelling air in between to practice getting air on both sides.

“This allows for a smoother breathing pattern, decreased fatigue, and allows the swimmer to focus more on effort and swim stroke than breathing.”

Bonus tip: Developing a breathing pattern is also very helpful for running.

“It should feel comfortable and natural,” Zach says. “And, it may change! Let it grow and evolve with your running.”

Save your legs for biking and running

 When swimming, rely mostly on your arms to pull you through the water. There are plenty of practice drills you can work on to accomplish this. For example, you can start each of your swim sessions with 10-15 minutes of some of the following drills:

  • Fingertip Drag: Drag your fingertips along the surface of the water when you bring your arm forward after a stroke. This helps you control your arm movement and keeping your elbow bent.
  • Doggie Paddle: Remember this one when you were a kid? Keep your chin on the surface of the water and push your elbows outward as you swim forward, keeping your hands under the water.
  • Clenched Fists: Swim your normal freestyle stroke with clenched fists. This emphasizes the role of the forearm.
  • Kickboard:Use a kickboard to focus only on your kick while keeping your arms stationary on the board.

Body Positioning

 Your head position will lead the rest of the body, says Zach. Your face should be at about a 45 degree angle in the water, with your forehead cresting the surface. Looking too far forward will cause resistance and pain in neck and shoulders, as well as making your body rotation more difficult. Looking too far down will also cause resistance.

Good body rotation is a very important when you’re swimming.

“When your arm enters the water, you want to reach a little further before starting your pull/stroke,” Zach says. “This will help with body rotation as well.”

The stroke should make a slight S-path in order to catch more water, and you should finish your stroke around the upper thigh.

“Also, drive from the hips! Allow your body rotation to propel you forward instead of fully relying on you shoulders and stroke. By driving from the hips and rotating your body properly, you will become a more efficient swimmer.”

Know what to expect

 It’s important to know what type of race start your event will have so you can prepare for it mentally and physically during your training. There are a couple of start styles that are the most common: A wave start, and a time trial start.

The Asheville Tri is a time-trial start, and your start time will be assigned to you (you can anticipate about five seconds between each swimmer). During the registration process, you will be asked to submit your 100 yard swim time. This is not the fastest you can swim 100 yards, but the time you expect to average during the entire swim. Here is a good guide when deciding what swim time to register for the Asheville Triathlon:

  • 0:50 – 1:20 : Super Fast (In contention to win the race and you swim competitively)
  • 1:21 – 1:45 : Fast Enough (Still starting in the first 1/3 of the event)
  • 1:46 – 2:10 : Average Swimmer (Swim well enough and don’t need to stop at the end of each lane)
  • 2:11 – 2:44 : Novice (Still getting used to swimming in a triathlon)
  • 2:45 – 4:59 : Complete beginner (I want to start at the back)

Be consistent in your training

 Try to swim once or twice a week, and aim for 250 meters. You can break your sessions into intervals of 25 meters (usually one length of a pool) of nonstop swimming with 20 seconds of rest in between to catch your breath. Remember: You don’t want to be gasping for air. Instead, enjoy your time in the pool. This will help you stay consistent and avoid skipping workouts.

“I am a Pisces,” says Zach. “I love being in the water! It doesn’t matter if it’s racing, training, or just for fun. Swimming can be a Zen state for me…Once I warm up and sync in my breathing, strokes, and rotation, the rest flows smooth.”

Click here for more information about the Asheville Triathlon, and to register for this event, which takes place Sunday, July 21st.

Editor’s note: We will continue to blog about the Asheville Triathlon in the upcoming weeks. Next up: Biking!

PHOTO CREDIT: WRIGHT CREATIVE, INC.

Sources: https://www.active.com/triathlon/articles/how-to-train-for-a-sprint-triathlon-6802

http://www.220triathlon.com/training/swim/10-essential-pool-swim-drills-for-triathletes/11545.html

Training Schedule for Asheville Triathlon

Two swims per week

Two bikes per week

Two runs per week

Zach Tacy talks about why the Asheville Triathlon is the event to sign up for this year.

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ONE WEEK Until we Throw it Back with the Hunter Subaru LPC Throwback Triathlon

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Sunday, August 14, 2016

The 5th annual Hunter Subaru LPC Throwback Triathlon is the perfect event in which to challenge one’s self, regardless of competition experience or athletic prowess. It features a 200 yard outdoor pool swim, a 17.5 mile bike on quiet country roads, and a rolling 5k run with an on-track finale in which to summon your mighty kick to the tape! Individual and team options are available for this event.

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Retro Attire is HIGHLY ENCOURAGED!

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Both individuals and relay teams are encouraged to join in, and you don’t have to be a three-sport athlete to participate. In the LPC Triathlon Team Competition, you can opt for the sport of your choosing, and just swim, bike, or run as part of a team. While LPC events are timed, and your results will be made available after the event, we emphasize participation over competition. 

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Awards will be given for overall, masters and age group placements!

Kid’s Splash and Dash!

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KIDS CAN DO IT TOO!! Bring out your little champions to help enjoy the fun. Multiple kid’s race distances available based on age and experience. The swim will take place in a 25 yard pool and the run is on gravel, paved and cross country/grass paths. All participants will finish by completing a lap around the track.

Learn more about the kid’s splash and dash over at our website.

BECOME A VOLUNTEER!

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Another way to become involved with this exciting and fun event!

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Kick it Old School with us in 2 Weeks at the 2016 Hunter Subaru LPC Throwback Triathlon

Kick it Old School with us in 2 Weeks at the 2016 Hunter Subaru LPC Throwback Triathlon

Sunday, August 14, 2016

Lelia Patterson Center Fletcher NC

THROW IT BACK ASHEVILLE!

The 5th annual Hunter Subaru LPC Throwback Triathlon is the perfect event in which to challenge one’s self, regardless of competition experience or athletic prowess. It features a 200 yard outdoor pool swim, a 17.5 mile bike on quiet country roads, and a rolling 5k run with an on-track finale in which to summon your mighty kick to the tape! Individual and team options are available for this event.

Screen Shot 2016-07-10 at 8.41.20 PM

Retro Attire is HIGHLY ENCOURAGED!

 PicMonkey Collage

Both individuals and relay teams are encouraged to join in, and you don’t have to be a three-sport athlete to participate. In the LPC Triathlon Team Competition, you can opt for the sport of your choosing, and just swim, bike, or run as part of a team. While LPC events are timed, and your results will be made available after the event, we emphasize participation over competition. 

lpc tri award4

Awards will given the overall, masters, and age group placers!

Kid’s Splash and Dash!

KIDS CAN DO IT TOO!! Bring out your little champions to help enjoy the fun. Multiple kid’s race distances available based on age and experience. The swim will take place in a 25 yard pool and the run is on gravel, paved and cross country/grass paths. All participants will finish by completing a lap around the track.

Learn more about the kid’s splash and dash over at our website.

 Screen Shot 2016-07-29 at 4.25.11 PM

BECOME A VOLUNTEER!

Another way to become involved with this exciting and fun event!

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Thanks for Joining us for the 2016 Asheville Triathlon!

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Congrats to all of our participants!

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Check out the official results below or over at our website:

Overall Placement

Relay Placement

Age Group Placement

 

 

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AWARDS

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Did you earn an award but were unable to stick around for it? Email support@idaph.net for a time to swing by our office and pick it up

 

 

POST EVENT SURVEY

Won’t you take a few minutes to take our survey? Your feedback will help us improve this event year after year. We really care what you think!

TAKE THE SURVEY

 

 

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Did you take any photos before/during/after the race? Send them to us! You can email them to support@idpah.net or post them on our Facebook page.

 

 

Many thanks to all of our awesome sponsors and volunteers who helped make the 2016 Asheville Triathlon possible!

Asheville Triathlon Start Order and Important Pre-Race Info

Asheville Triathlon Start Order and Important Pre-Race Info

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Sunday July 17th @ 6:45AM

Asheville Rec Park

 

Thanks for joining us for the 2016 Asheville Triathlon. In order to make sure you are fully prepped and ready for Sunday, please take a few minutes to feast your eyes on all of the pre-race info we have for you!

 

**All spectators and participants must park at the JBL Soccer Complex parking lots on Azalea road & must be at the parking lot by 6:15 am. **

 

SWIM START ORDER:

Below is the Start Order for the Swim. This is the order you will line up in at the start of the race. Swimmers will start 1 at a time with about 6-8 swimmers heading into the pool per minute. Please arrive to the start area early in order to line up in your position. We don’t want to skip you!

**Remember: no headphones allowed on course - you will be DQ’d if found with headphones!  This is for everyone’s safety!**

Swim Start Position First Name Last Name Bib Number
1 Team Trifecta 801
2 Jordan Rumsey 501
3 Samuel Hartshorn 502
4 Casey Watkins 503
5 Glenn Cook 504
6 Max Holt 505
7 Tucker Waldron 506
8 Jenn Stanton 507
9 Marc Westle 508
10 Quinn Reece 509
11 Lecky Haller 510
12 Richard Rauschenbach 511
13 stephanie metzger 512
14 Clayton Tillery 513
15 David Simmons 514
16 Travis Gower 515
17 James Holt 516
18 Samantha Isakson 517
19 Anna DaSilva 518
20 Bryan Stanton 519
21 Mallory Ament 520
22 Holli Drendel 521
23 Jeffery Bennington 522
24 Madison Dietrich 523
25 Anne Marie Nikolai-Phillips 524
26 Alexandra Meyer 525
27 Jaime Simmons 526
28 Dan Passarelli 527
29 Benjamin Barbour 528
30 tracey johnson 529
31 Zachery Tyler 530
32 Team Fagan Duo 802
33 Joshua Wexler 531
34 Samuel Gettleman 532
35 Erin Rogers 533
36 David Ledger 534
37 Chip Coxe 535
38 Kara Dietrich 536
39 Nathan Hoffman 537
40 anthony read 538
41 Scott Laffin 539
42 Joseph Peduto 540
43 Bryan Briscoe 541
44 David Cook 542
45 Sharon Flowe 543
46 Brent Sullivan 544
47 chris holroyd 545
48 Dennis Burns 546
49 Gary Snipes 547
50 Brian Dietrich 548
51 Greg Owen 549
52 Team Training Wheels 803
53 Amily Dupre 550
54 Jill Frayne 551
55 Kristin Massey 552
56 Matthew Gruber 553
57 Monica Bastin 554
58 Dennis Pace 555
59 Erin Alley 556
60 Stefan Colosimo 557
61 Lonnie LePore 558
62 Krista DeSimoni 559
63 Jeremy Pike 560
64 Erin McGrady McGrady 561
65 Hannah Noel 562
66 David Thompson 563
67 Micah Voelzow 564
68 Leslie Sloan 565
69 Deborah Haft 566
70 Krysten Shepherd 567
71 Team Eye of the Tri-ger 804
72 Debbie Armstrong 568
73 eric setzer 569
74 Ryan Walters 570
75 Alenda Hartshorn 571
76 Jessica Payne 572
77 Jackson Riddle 573
78 Raymond Sparks 574
79 Team Romans 10:9 805
80 Susan Dietrich 575
81 Matthew Curtis 576
82 Sean Gaffney 577
83 Casey McDowell 578
84 Paul Barbeau 579
85 Amy Conner-Murphy 580
86 Kathleen Locke 581
87 Priscila Maynez 582
88 Ann Grasso 583
89 Frank Cherry 584
90 Brandon Luther 585
91 Joe Bedford 586
92 Michael Stavick 587
93 Jorge Quintana 588
94 Veena Rhodes 589
95 There Ruggiero 590
96 Janet Oppenheimer 591
97 Cindy Hamilton 592
98 Kimberly Giernacky 593
99 Jacob Watkins 594
100 Anna Serenius 595
101 Judy Walker 596
102 Kandi Newkirk 597
103 Cynthia Roberto 598
104 Mary Baclich 599
105 Lance Martin 600
106 Samantha Green 601
107 CHERYL SMITH 602
108 Quinton Linville 603
109 MaryBeth Serdenes 604
110 Nicole Parra 605
111 Thomas Verla 606
112 Laura Verla 607
113 Austin Tyler 608

 

WEEKEND RACE SCHEDULE

Saturday, July 16th:

3-5:30 pm @Asheville Rec Park- Packet pick up + Onsite Registration.

5:00 pm Asheville Rec Park- Pre race meeting with the race director. We recommend this meeting for everyone especially you awesome first time triathletes!

Sunday July 17th:

5:30am-6:15am @ Asheville Rec Park: Packet Pick up + Onsite Registration.

WE HIGHLY SUGGEST GETTING YOUR MATERIALS AT THE SATURDAY PACKET PICK-UP TIME TO SAVE YOURSELF TIME AND STRESS ON EVENT MORNING. You must arrive and park by 6:15am
6:45 am – Asheville Triathlon Race Starts (approximate time)
Swim Start Times and Overall and individual course maps are available on the iDaph Events website under COURSE MAP + DETAILS

INDIVIDUAL TIMING

This year individual participants will be using disposable timing chips to be worn around your ankle. These will be in your race packet. Should you lose your timing bracelet and require a new one, you will be charged an additional $10. Guard them with your life!

RELAY TEAM TIMING

If you are on a relay team you will receive one removable timing strap for your team and one bib number. This timing strap will be worn on your ankle and will be passed from each relay person for each leg of the triathlon. This exchange can only happen INSIDE the transition zone. Relay participants should keep their strap on until passing into the transition zone. It is a velcro strap. THE RELAY TEAM ANKLE STRAPS MUST BE RETURNED TO iDAPH EVENTS!! Relay timing chips not returned will cost the participant $10 each. The runner is the only one required to wear the bib number.

RACE NUMBER AND BODY MARKING

You will be issued a run number at packet pick-up this should be worn and visible during the run. You don’t have to wear your number for the swim or the bike portion of the event. You will be body marked on race morning near the covered pavilion.

The square number is your run number and must be displayed on the front of your body during the run segment of the race only. Safety pins will be available at packet pick-up if you don’t have a race number belt.

TRANSITION AREA

The Transition area for registered athletes, no family members are allowed.
There are no pre-numbered or pre-assigned bike racks, you will put your bike on a rack, first come first-serve basis. Eight bikes can fit on each rack.

SWIM START TIMES

Swim start lists are posted on our website and on our facebook page. All athletes will start by crossing a timing mat and running into the shallow end of the pool. Thus, there are no exact swim start times posted, you will line up in order according to the start list. You can anticipate approximately 6-8 starters per minute if you would like to anticipate your approximate start time.

NOTE: All athletes MUST start in the order assigned, failure to do so will result in a time penalty.  If you are late and miss your swim start time, due to liability, you will not be allowed to participate. No refunds, no deferments or exchanges. 

SWIM GUIDELINES

Bring your own swim cap!
Swimmers will cross a timing mat, then run into the shallow end of the pool, they will make an almost immediate LEFT down the first lane of the pool. You will flip turn or slide under the pool buoys/lane line to the next lane and go down the lane, flip or go under the lap lane at the other end of the pool and continue this pattern throughout the swim portion of the event. You will only GO ONE DIRECTION in a lane. The lanes are wide enough for passing, so please when swimming stay to the right in your lane unless you are passing. Pass on the LEFT side of the swimmer and then get back into the right side of the lane when you are done passing. Touch the wall at the end, then flip turn or slide under the lane line rope and then proceed to the next lane. Please look at our swim map (give link) for a visual on the directional flow in the pool.

MAPS

The BIKE course is marked in YELLOW paint on the road
The RUN course is marked in PINK paint on the road

PARKING

**All spectators and participants must park at the JBL Soccer Complex parking lots on Azalea road & must be at the parking lot by 6:15 am. **

Parking is located a short distance from the start of the race. All participants and spectators are required to wait until the last runner has finished to leave the Soccer parking lots, we expect this to be around 9:30 am.

In addition, no parking is allowed at the gravel parking lot by “The River” church on Hwy 81/Swannanoa River road this year. This parking lot produces a hazard for cyclists screaming down the last hill to the transition area.

SPECTATOR TIPS

  • Spectators must arrive at the event no later than 6 am and park at the Soccer Field Complex.
  • No participants will be allowed in this area past 6:15 am.
  • All spectators are required to wait until the last runner has finished to leave the Soccer parking lots, we expect this to be around 9am.
  • Spectators are NOT permitted to ride their bike around during the event to watch a participant race. This has been a safety hazard and concern at the race, please leave your bikes at home if you are coming to spectate.
  • Also, for the safety of our athletes, spectators will NOT BE ALLOWED ON THE BRIDGE.

AWARDS:

The award ceremony will begin after the final race near the finish line area following the finish of the race.

Overall:

  • Top 3 Male/Female
  • Masters Male/Female

Age Groups –  3 deep, Male/Female:

  • 19 and under
  • ages 20-24
  • ages 25-29
  • ages 30-34
  • ages 35-39
  • ages 40-44
  • ages 45-49
  • ages 50-54
  • ages 55-59
  • ages 60-64
  • ages 65-69
  • ages 70 and over

Team Division:

  • Top 3 in the 2 person team
  • Top 3 in the 3 person team

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POST RACE AMENITIES:

We will have a delicious hot breakfast catered by Ingles as well as plenty of drinks to rehydrate you. 

2016 AVL TRI TANK

We have limited sizes and quantities of our super cool race tank tops, they will be available on a first-come, first-serve basis on Saturday at packet pickup for $10 if you did not order one when you registered online.
We will also have vintage tanks and t-shirts on sale!

MERCHANDISE

We will also have vintage AVL tanks and t-shirts on sale!

 

INTERESTED IN BECOMING A VOLUNTEER?

Come join the elite ranks of iDaph volunteer crew! Volunteers are crucial to making these events run smoothly and we are always look for more!

Questions? email support@idaph.net

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