Swim!bike!run! Organization for the high school triathlon. (Track & Field).

THE TRIATHLON consists of three legs (swimming, biking, and running) ranging in distances from the ultimate "Iron Man" to the "Mini-Triathlon."

The highly publicized "Iron Man" race originally caught the imagination of many recreational swimmers, bikers, and runners, but because of its extreme distances (2.4 mile swim, 112-mile bike ride, 26.2 mile run), it was more spectacle than weekend recreational activity.

In time, however, the organizers of the popular running and swimming clubs succeeded in getting the distances reduced, and the event began achieving acceptance as a participation sport, especially among high school athletes.

The original event was known as the "biathlon" and consisted of swimming (or rowing) and running. After the bicycle was introduced in San Diego in 1974, the event became known as the triathlon and consisted of a 1/4 mile swim, 5-mile bike ride, and 2.8 mile run.

The triathlon achieved worldwide recognition as a first-time event at the 2002 Sydney Olympics. The daunting sight of the swimmers plunging into the shark-infested and icy waters, swimming 1500 meters and then running through the sandy beach, climbing on their bikes, cycling 40 kilometers over the hilly countryside, and finally gathering enough strength to run a grueling 10,000 meters.

It is very understandable why so many high school and college students were attracted to the triathlon. All you have to do is think of how many active young people spend so much of their summer playtime swimming, riding their bicycles, and running.

The high school coach or physical education teacher looking for potential triathletes will find them among the kids who are highly motivated, impervious to pain, and have a burning desire to excel. Many of them will probably have mastered one or two of the essentials skills and are willing to work hard on the others.

A dedicated high-school cross-country runner or swimmer who puts out 110% in workouts and meets may not be talented enough to earn a college scholarship, but could be considered a triathlon prospect.

A vast pool of potential triathletes can be found on our college campuses. It is not unusual to find former star high school athletes who have dropped out of intercollegiate sport but still keep in shape by swimming, biking, running or pushing weights. They can be attracted to the triathlon-training classes now being offered by high schools, community colleges, and four-year colleges.

In training for the triathlon, the wise athletes will evaluate their strong and weak points and distribute the time they have for training. The planned triathlete workouts are similar to those used by cross-country, track, and swimming coaches.

Most important is building a strong strength and endurance aerobic base by swimming, biking, and running. It is also advisable to build a supplemental strength base in the weight room, working on the quads, hamstrings, lower leg, and the much-needed upper- body muscles used for swimming.

The key in designing a resistive exercise plan for the triathlete is an awareness of the individual needs of each athlete.

When working on the lower extremities, the coach can prescribe heavier weights, but must take great care with the upper body and arms.

To avoid bulking up and restricting the smooth movements required in swimming, the swimmer should be advised to use lighter weights with faster and more numerous repetitions that emulate the movement used in the stroke.

The basic principle of working the antagonists (i.e., working on the extensors and flexors equally) should always be applied in the use of resistive exercises.

It has become very apparent that the swimming leg seems to be the most troublesome one in the triathlon. Rather than spending precious time building up endurance with the weaker swimmers, it is better to emphasize the development of greater skills along with moderate conditioning.

The strength and endurance gained from the running, biking, and weight workouts can be sufficient enough for the swimmer to maintain the fitness level needed to compete--allowing him to work on his individual weaknesses.

The three basic areas of the crawl stroke that I emphasize in helping the triathletes swim faster while conserving energy are the kick, rhythmic breathing, and the arm stroke.

The Kick

It can be very disconcerting for a finely conditioned triathlete to experience a shortness of breath when swimming, yet can breathe effortlessly when running or biking. Air deprivation is the strongest human biological failing.

It is very interesting to discern that in most instances, the swimmer is over-kicking. In his book, The Science of Swimming, James E. Counsilman states that "the arms are not only the main source of propulsion in the crawl stroke, but, with most swimmers, the only source of propulsion. The kick serves primarily as a stabilizer and a means of keeping the feet high in a streamline position."

In the early 1960's, swimming coaches started to realize that the traditional six-beat flutter kick in the crawl was no longer an advantage to the distance swimmer.

Roy Saari was the first swimmer to break the 17-minute barrier in the 1500 meters. He used a reinvented version of the kick used in the sidestroke.

He reduced the number of kicks by using the single trudgen crawl (a scissors kick) on his breathing side along with two flutter kicks. That was the beginning of innovative changes in the approach to distance swimming. Our elite swimmers are now using many versions of the two-beat, four-beat kick.

Too fast a kick can be the primary source of the breathing problems encountered by swimmers. Simply by slowing down the kick or sometimes completely eliminating it, the swimmer will unconsciously revert to a slower kick--usually solving his breathing problem.

Rhythmic Breathing

Without a good rhythmic breathing pattern, a 100-yard swim can be an exercise in futility Very few people in the U.S. can crawl-stroke 100 yards.

The main source of most breathing problems (other than too fast a kick) is poor breathing mechanics, fear, and water conditions (too cold or too rough).

The prudent approach in all cases is to review the basics of inhaling and exhaling. One of the physical reactions to cold is shortness of breath. The solution may lie in having the swimmer wear a wetsuit.

It is almost laughable to watch a very good competitive swimmer, when leaving the safe and familiar confines of the pool, balks at swimming in the ocean or lake. It may be necessary for him to alternate training between the pool and a colder-water site.

It is a necessity for the rough-water long-distance swimmer to be able to breathe on either side (alternate breathing). There are many advantages to this. Primarily, it enables the swimmer to see the whole field around him, especially the swimmers on either side. Secondly, it will enable the swimmer to breathe on every third rather than second stroke.

It is well known that every breath a swimmer takes slows his forward momentum by a fraction of a second, which in a long race, can cost the swimmer precious yards. Sprinters (200-yards and under) are trained to breath as little as possible, while the distance swimmers use rhythmic patterns best suited to their ability and physical condition.

Most swimmers have a dominant breathing side but incorporating certain drills into the daily workouts can easily perfect change-up patterns.

Arm Stroke

Stages to the arm stroke in the crawl: recovery, entry, extension, catch, and the propulsion of power.

The recovery stage (over water) sets up the smooth transition to the underwater stage. A high elbow in the recovery relaxes the muscles without using up much energy.

The entry stage should be smooth (hydro-dynamically efficient with little splash) and at an angle so that the arm can be extended fully.

By slightly rolling the body to the side, the athlete can increase his arm extension by 5%, creating a longer pull for the propulsion.

As it pulls under the body, the bent arm propulsion gives the arm a larger pulling surface. The long extension forces the other arm to fully complete the propulsion stage. The appearance of bubbles around the hand in the entry and extension indicates good hydrodynamic flow.

Five Easy Drills for the Daily Workout

Each starts with a "Streamlining" -- a firm push from the wall or a dive from the blocks, a flutter kick, plus an underwater glide. Body position: "straight as an arrow."

1. Streamline: When using right-arm touch, breathe on every second stroke on the right side only. Roll slightly on the left as air is taken.

2. Streamline: When using left-arm touch, breathe on every second stroke on the left side only. Roll slightly on the right as air is taken.

3. Streamline: When using both arms, breathe on the right side only on every second stroke. Roll slightly on the left as air is taken.

4. Streamline: When using both arms, breathe on the left side only on every second stroke. Roll slightly on the right as air is taken.

5. Streamline: When using both arms, alternate breathing--taking three strokes and breathing on the right side, then taking three strokes and breathing on the left side. Roll slightly to the opposite side.

Points to Stress

1. Use same drills in same sequence every workout.

2. Swim a minimum of 25 yards on each drill. Increase distance gradually.

3. Use a moderate flutter.

4. Avoid too much time on each drill.

5. Use alternate breathing when swimming for distance.

6. Swim a minimum of three days a week.

7. When tired, think long slow strokes.

8. Stretch before and after every workout.

9. Review back floating and the sidestroke.

The conditioning period can present a problem for the triathlete. There are not enough hours in the day to devote equal time to swimming, biking, and running. Most coaches believe that biking and running provide most of the cardiovascular conditioning needed to compete in a triathlon.

Coaching Tips

Swimming:

1. Practice the procedure for taking off wetsuits after the swim. The wetsuit may take the chill off the water and help the swimmer swim a bit faster, but precious time can be lost in the transition from swim to bike.

2. Pre-fit the goggles.

3. Procedure for cleaning sand off feet (have bucket of water and a towel next to the bike) before putting on biking shoes.

Biking:

1. Have athletes safety-check their bikes.

2. Review the rules of biking with your athletes; focus on drafting.

3. Check safety equipment, helmets, and the tire-repair kit. Have water mounted on bike.

Running:

1. Have running shoes and hat ready for the run.

2. Carry water bottle.

The better-organized triathlons will offer short seminars at the time of registration.