Newsletter-FEB10

Welcome to a New Year of swimming faster. This month we are going to begin the first of a four-part series on body positioning as it relates to swimming. Each of the next four articles will cover an aspect of your body that you can manipulate in order to align yourself into a better swimming position. This month we are going to discuss how your head position can affect your body position and ways you can correct it in order to reduce your resistive drag. Follow up articles will deal with the chest, yours arms, and your core. Each of these can have a positive effect on your positioning and efficiency. A better position will enable you to swim more efficiently and use less energy.

As you may or may not know, water is 1,000 times more dense than air, so as your body moves through the water it encounters a greater resistant force than it would if you were moving through the air. This force is known as resistive drag. A factor that increases this drag even more is the constant and drastic change in the orientation of the body to the water. (Clarys 1979). Here are the four most important factors determining resistive drag encountered by swimmers:

1. The space you take up in the water

2.The shape you present to the water

3.Limb movements that push water forward instead of backward

4.Friction between the body and the streams of water that come in contact with it

Research has shown that for the most effective swimming to occur, the body must be in a position that keeps it as horizontal as possible. A good horizontal position will reduce not only the resistive drag but will also help reduce form drag as well. In simple coaching terms, I will refer to this as perfect body position. The freestyle is what is known as a long-axis stroke. The body, including the head, remains in alignment and rotates as if you were on a skewer. If any part of the long-axis gets out of alignment, then resistive drag is increased and forward motion is slowed. There are two ways of lowering your resistive drag. One, you can increase your propulsive force and drive yourself through the water faster. Two, you can maintain as close to perfect horizontal alignment as possible. One will increase fatigue and cause a loss of efficiency so we will focus on the other.

A perfect head position in swimming freestyle will reduce your resistive drag and assist in increasing your efficiency. On the other hand, raising your head even slightly will increase your resistive drag and decrease your efficiency. The first thing you will notice when your head is out of alignment is that your hips will drop or sink slightly. This dropping of the hips will begin to increase your resistive drag and you will have to work harder by increasing your propulsive force to maintain your speed or pace. Likewise, if you were to drop your head too low, your hips would rise too high and combined with the head would create an anchor and once again, increase your resistive force. So, the big take away here is working to keep your head in alignment with the rest of your body, creating the perfect horizontal position and reducing your drag.

Now, since all of us are not created the same, we each have to work a little bit to find that perfect horizontal position. Many factors can affect your horizontal positioning including buoyancy and body composition. Here are a couple of drills you can use to help you optimize your positioning for swimming freestyle.

1. From a push off, begin flutter kicking down the pool with your arms out in front of you, similar to how Superman flies through the air. Force you eyes to look at the bottom of the pool, trying to have the water hit your head at the crown while you are kicking. Focus on what your hips are doing. Are they on the surface, below the surface, or above the surface? Make slight adjustments to your head and note the opposing reaction by your hips. Attempt this several times until you find the perfect position for your head that allows your hips to remain horizontal to the surface of the water. This is your perfect swimming position.

2.From a push off again, start out flutter kicking, but drop your hands to your sides and rotate your hips to one side while keeping your head neutral with your eyes focused on the bottom of the pool. Complete ten kicks on your side and then rotate on axis around the hips to the other side and do the same thing. Raise and lower your head while kicking and see the effect on your hip position. Continue with this drill until you find the optimal head position again and can rotate on your hips while keeping your head steady.

Incorporate these drills to find or reinforce a good horizontal swimming position and minimize that resistive drag force and increase your swimming efficiency.

Next month, part two in the four part series. We will look at how positioning your chest is the next step in achieving that perfect horizontal swimming position. Until then, swim fast!!

Coach Mike is a USA Swimming and ASCA Level 2 Certified coach who coaches competitive triathletes and swimmers from the Age Group ranks up through Masters. Additionally, he is the Director of Swimming at Break Through Multisport Inc. You can reach Coach Mike at Mike@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

Works Cited/Further Reading

Clarys, J.P. 1979. Human morphology and hydrodynamics. In International Series on Sport Sciences. Vol 8, Swimming III, edited by J. Terauds and E.W. Bedingfield, 3-41, Baltimore. University Park Press.

Maglischo, Ernest W. 2003. Swimming Fastest. Champaign, IL: Human Kenetics.

By Dina Aburmishan RD, LDN

Liz Yerly, MPT, ATC, CSCS, C-ART

The information contained in this newsletter is the opinion of Ryan Riell and Break Through Multisport on endurance training, racing, and nutrition. These points are suggestions on how to train and not recommendations for athletes. Any article on the Break Through Multisport website may be reprinted into a paper or online newsletter for your NON-PROFIT club or organization, so long as the author and www.BreakThroughMultisport.com are credited. If you do reprint or link to any Break Through Multisport material, please send a courtesy email to Ryan@BreakThroughMultisport.com. For medical advice, and before starting a strenuous training program, consult with a physician.

When the weather changes, endurance athletes workouts typically doesn’t. They’ll run miles and miles in the cold, bike in the snow, and swim is low water temps. It takes more from your body than the mental push when exercising in low temps. When the temp drops your body handles over heating very differently. While you don’t sweat as much (depending on your gear of course), your body is still fighting to keep warm. Outdoor cold weather workouts increases the energy output of your body, your body uses a large amount of energy (calories) to warm and humidify the cold air you breathe. Plus add to the weight of the extra cold weather gear, you are using even more calories and energy. Which means good nutrition plays even more of a role in proper recovery. Here are a few special nutritional issues you need to be aware of when taking your workouts to the outdoors during the cold winter months.

1.Water, water, water! In previous articles, I have mentioned how disastrous dehydration is on an athletes performance cold weather workouts are no different. While you may not be sweating, you are using up a lot of water via normal breathing (.5 L lost), perspiration (.5 L lost), urination and bowel excretion (1.5L lost), and exercise (2L lost). This is only increased during extreme weather i.e. cold, windy, heat. Water is used to warm and humidify the dry, cold air. Your thirst mechanism isn’t a reliable indicator of hydration because cold blunts the mechanism causing you to drink a lot less, even though you are expelling the same if not more water. To ensure your getting enough water do weight in/weight out procedure. Weigh yourself pre and post workout. Replace 8 ounces of water for every pound lost during exercise. All you are loosing when you are exercising is water which needs to be replaced post workout. Also, be wary of too much caffeine products because this will increase urine out put, causing an increased dehydration status.

2.Food Glorious Food! A lot of people use the winter months to lose weight, which is fine if you aren’t exercising outside. You can expend almost twice as much energy on wet or snow covered surface than on regular surfaces, plus adding the extra weight of clothes…skipping on calories will only reduce overall performance and recovery. Part of the increased calories expelled is from keeping warm. Shivering can burn up to 400 calories per hour, so skimping on calories can seriously limit your performance. Eating warm food is not a necessity, but it does help keep your body at a warmer temp saving the energy for warmth while outside.

3.Let There be Carbs! Glycogen usage increases in cold weather which can result in quicker fatigue. Replacing the glycogen is essential for proper recovery and stronger performance. For the best results is to eat complex carbohydrates 2 hours before activity. Examples: chili, whole wheat grilled cheese, warm whole wheat tortilla with lean turkey and low fat cheese. If you only have an hour pre workout (i.e. morning workouts) try warm mulled apple cider, hot chocolate, warm juice, or steamed soup. This will provide some carbs to get you started, the glycogen you stored at your previous meal will help you keep going. Post workout is a good opportunity to eat warm carbohydrates if possible to warm up your body, but eating any carb is better than none. Examples; warm tortilla with low fat refried beans, tomatoes, and cheese, baked potatoes with low fat chili on top, oatmeal with turkey sausage, toast with peanut butter, etc.

While working out outside at 35F or below may not seem as extreme as 100F degree weather, yet it still has a strong affect on your body and must be replenished properly. Drink plenty of fluids, especially if you don’t feel thirsty. Don’t cut down on the calories, and eat complex carbs at every meal. Proper nutrition will help regulate your core temperature, keep your body warm, and keep you moving properly and longer. Allowing you to go into the spring slightly improved and stronger.

Dina Aburmishan RD, LDN is a registered dietitian who works with endurance athletes. Dina owns DMA Nutrition Inc. a private practice nutrition consulting company. You can reach Dina at dina@dmanutrition.com or www.dmanutrition.com or call her at 847-581-1160.

Liz Yerly, MPT, ATC, CSCS, cART is a licensed physical therapist and athletic trainer who has experience working with the highly trained athlete, as well as the weekend warrior She is the facility manager of the Bridgeport Accelerated Rehabilitation Center, as well as a treating therapist specializing in advanced certifications such as Active Release Technique and Graston Technique. She uses her manual skills to successfully rehabilitate her patients and quickly get them back to where they need to be. You can reach Liz at: lyerly@acceleratedrehab.com or call her at

(773) 254-5250.

By Mike Koerner, USA Swimming and ASCA Certified Coach

February, 2010

Volume 3,

Issue 2

In This Issue:

Announcements

Spring Training Camp

Cycling Development Program

Winter Nutrition

Head Position and Body Alignment

SPONSOR of the Month-

Fit First Chicago

What is Core?

Spring Training Camp

I’m sure you’ve heard the term “core muscles” used at some point in the last few months. It seems to be the buzz word in the work out world, and among the athletic population, but what exactly is the core?

The core muscles include not only those in your abdominals and back, but also muscles in your pelvic floor and hips. Many of your core muscles can't be seen because they're buried underneath other muscles. The transverse abdominis, for example, is hiding underneath your rectus abdominis

(your six-pack, if you've got one) and encases, or hugs the whole area below the belly button. While the rectus abdominis is sitting on top looking good, the transverse abdominis is working hard, keeping your posture upright and protecting many of your internal organs. You can't see the erector spinae, either - it's behind you, supporting your back. And did you know that those pelvic floor muscles aid in stabilizing your spine?

All these muscles, and more, work together to keep your trunk stable while your limbs are active. Strong core muscles keep your back healthy. They hold your body upright, improve your balance and enable you to really put some oomph in your arm and leg movements. If the core muscles are weak, your body doesn't work as effectively, and other muscles have to pick up the slack.

Traditional abdominal exercises, like the ever-popular crunch, develop the rectus abdominis, but are not necessarily the most effective ways to develop the other core muscles. The exercises that really target the core are the ones where you are moving your limbs and keeping your abdomen stable. Pilates, which has quite a few moves that do just that, is a very effective way to work your core. Any exercise that requires balance also brings the core muscles into play. The stability, or balance ball is an excellent tool for working your core muscles - you are forced to balance on the ball while exercising, and that engages your core.

The important thing to remember with beginning a core strengthening program is that you need to assure you are turning on the right muscles. It’s easy to get caught up in the hype of a work out video, or new fade at the gym, but be sure before you dive in you work with a qualified professional to assure you are indeed turning on those infamous core muscles.

Become a Friend

Become a Fan

Join our Group

Break Through Multisport Inc. 1235 North Clybourn, #355 Chicago, IL 60610 (931) 220-7050

www.BreakThroughMultisport.com Ryan@BreakThroughMultisport.com