The cost of speed in swimming

A key question for the triathletes is whether they should work equally hard in the 3 sports

Joseba Cercas Goikoetxea Head Coach of Total Immersion in Spain he tells us in this article about the economy in swimming. As an endurance athlete, you've probably realized that your ability to "convert oxygen into motion" is an important factor in determining performance.

The amount of oxygen you can distribute between your muscles determines how hard you can work. To a large extent that capacity is genetic, the rest is achieved with months and even years of training, some of which must be very intense.

A key question for triathletes is whether they should work just as hard in the 3 sports. Combining swimming, cycling and running in a single test makes it complex to optimally manage your ability to use oxygen. Understanding this will allow you to develop more effective training and competition strategies.

One of the studies by Dr. Michael J. Joyner, MD, head of exercise research at the famous Mayo Clinic in the United States and one of the world's most respected sports performance authorities, shows data on how oxygen is used in triathletes in the 3 disciplines. For Mike this study is not only academic, during his time as a medical student he ran a marathon in 2: 25h, 40 was one of the best Master swimmers in 1500m nationwide and now with 60 years he is a triathlete.

For average athletes, swimming at a rate of 3km / h, riding a bike at 32km / h and running 13km / h requires the same amount of energy. But to go a 10% faster in each of the 3 sports, you must increase the power consumption in:

• Running: + 10%
• Cycling: + 20 - 25%
• Swim: + 60 - 80%

Turned into speed, the amount of energy or the amount of oxygen used would increase your swim speed 0,16km / h, running 5km / h and 10km / h bike. 

Mike's studies also show us that the difference in oxygen cost between an elite athlete and an average athlete at the same speed is:

• Cycling: + 15%
• Running: + 20%
• Swim: + 200 - 300%

The main difference between you and the best cyclist or runner in a triathlon is that they distribute much more oxygen to your muscles. The main difference between you and the best swimmer in a triathlon is that they use much less oxygen.

Considering also that swimming can only be faster than a 10% or less of the duration of the competition, while you can be faster by bike or running a 90% or more, it is clear that the risk you run by swimming a bit more fast is immensely greater than the risk you run by swimming a little easier.

In conclusion, triathletes, especially beginners in swimming, are advised to swim at their optimum pace as easily as possible, to work harder on the bike and on the run.

Joseba Cercas Goikoetxea Head Coach TI Spain

www.tiswim.es

Photo: bkfit.com