How to improve your swimrun in only 5 weeks time

Train less and smart and still improve your swimrun performance!

High-intensity intermittent training (HIIT) is an interval training exercise where you perform short periods of high-intensity training, which is followed by a much shorter and significantly low-intensity period. You basically repeat this until you are too tired to continue.

Normally, this way of training will take no more than 30 minutes, excluding warm-up and cool-off, which is excellent if you have little time to spare. HIIT works for everyone, beginner as well as pro. Just listen to you body and avoid pushing yourself over the top and risk pulling an injury.

Remember that motivation is key! 

So, if you run to work every now and then, instead of just going straight in your regular tempo, try doing it the HIIT-way by breaking up the stretch into segments where you run fast, preferably on threshold-level, and walk in-between. The same goes for swimming. If you frequent the 25 meter lane, try to go fast the 1st 15-20 meters and then just glide towards the end catching your breath, and repeat.

According to the study, you’ll get distinct results in only 5-weeks time, all while training less! A win-win under many circumstances or as is concluded;

The major finding of the present study was that the inclusion of a HIIT-based running plan with a reduction in training volume /…/ increased athletic performance during a sprint-distance triathlon [both in swimming and running time]. Conversely, the triathletes from the CG [Control Group], who continued their usual high-volume and low-/moderate-intensity training program, did not experience significant changes in muscular performance parameters or racing times.

😀

Remember that you can also use the HIIT training technique during the season as well, and here is why.

/The WoS Team

Read the full study here.

A HIGH INTENSITY INTERVAL TRAINING (HIIT) – BASED RUNNING PLAN IMPROVES ATHLETIC PERFORMANCE BY IMPROVING MUSCLE POWER

FELIPE GARCIA-PINILLOS, JOSE C. CAMARA-PEREZ, VICTOR M. SOTO-HERMOSO, PEDRO A. LATORRE-ROMA´N

This study aimed to examine the effect of a 5-week high-intensity intermittent training (HIIT)-based running plan on athletic performance and to compare the physiological and neuromuscular responses during a sprint-distance triathlon before and after the HIIT period. 2 groups: the experimental group (EG) and the control group (CG). The CG was asked to maintain their normal training routines, whereas the EG maintained only their swimming and cycling routines and modified their running routine.

No significant differences between groups were found before HIIT intervention. Significant group-by-training interactions were found in vertical jumping ability and athletic performance: the EG improved jumping performance, swimming performance and running time during the competition, whereas the CG remained unchanged

Low-volume, HIIT-based running plan combined with the high training volumes of these triathletes in swimming and cycling improved athletic performance during a sprint-distance triathlon.

ULTRA SWIMRUN Off-friendship, sharing and preservation of Nature

We organise a Swimrun promotion event in France, without any bib or time-chip, in the sole purpose of sharing long hours together with swimrunners from several European countries.

110km running/trailrunning

20km Swimming

5000m+

20 swimrunners

In line with the purest Swimrun tradition, we have built a course based on the four original pillars:

Effort

The effort will be a long one, because this is the first ultra-swimrun on such a scale.

130km and 5000m+/- non-stop, semi-autonomously, with 110km trail-running and 20km open-water swimming.

The course will be set between the lakes of Annecy, le Bourget and Aiguebelette, through the mountains of Bauges and l’Epine.

A magnificent course, both fast in some places and technical trail in others, in a breath-taking scenery.

Sharing

Sheer happiness to be shared with friends and partners in a situation where cohesion will be key.

Indeed, given the distance and the essential spirit of Swimrun, we will all move together, with a maximum distance of 100m between the first and the last member of the team. There are two goals in that respect:

  • Enjoy this adventure together

  • Be safe with each other

Preservation of Nature

As always when we venture into the great outdoors, we commit to preserving nature. This is obviously the essence of outdoor activities, but tends to be forgotten. On each part of the course, we’ll avoid the protected areas as pointed out on local government documents in order to reduce our footprint. In the same spirit, we have chosen to organise assistance by minivan, but the vehicle’s trip will be optimised in order make the event’s carbon footprint as small as possible.

Respect for fellow human beings

This is the trickiest point since each one of us decides upon his/hers own behaviour. We’re aiming for clean swimrun, and there’s no need for the participants to use any product that would harm the ethics of the sport or our own health.

We are currently discussing a communication campaign on anti-doping with the Finnish swimrun team Say no to the doping

Course specifics

110km running/trailrunning

20km Swimming

5000m+

20 swimrunners

6 nationalities or more

the following have already expressed their interest:

United Kingdom, Sweden, Denmark, Portugal, Spain, Finland, Morroco, France

We won’t wear bibs or time chips, but we’ll have a GPS tracking device for the benefit of our followers or people wishing to join us.

Moving security will be provided by a partner company on the whole course, especially in the lakes and in some determined places during the trail sections. (see Assistance and tracking)

Restube safety buoy

The assisting team will provide headlights to be used night-time and if we swim while it’s dark, we’ll have a boat following us as well as Cyalume light sticks in the back

The event should take place on:

27th-28th April, 2018

Non-stop, semi autonomously

Mandatory equipment:

All participants are swimrunners with previous experience of endurance or ultra-endurance efforts, the mandatory equipment is as usual

Assistance and tracking

The goal of the event is to move through the course and one single group, which will make tracking and assistance easier.

We’ll have GPS tracking so that our position is known and so that people can join us along some open sections (to be specified).

An assistance vehicle with food, drinks and our personal belongings will meet up with us at some specific location and will follow us on the road sections.

The vehicle, a minivan (6 people) will provide us the opportunity to:

  • quit if necessary,

  • eat and drink,

  • change clothes, although we would all start with our Swimrun outfit

  • get first help

apart from this vehicle, we want to minimise risks by working with a medical company.

The first help team would be following us on the course, present on the water and on technical trails, and if that is not possible, they would be pre-positionned with the assistance vehicle.

The event isn’t a race, and though it limits the risks, it doesn’t cancel them out. Each participant has to watch out for the others

We’ll have two mobile phones with us and a GPS tracker.

Communication

In order to make the most of our adventure in terms of communication, to disseminate the original philosophy of swimrun, we’ll work with a communication company before the start. During the event, there will be live broadcast and interviews in English.

On a more international note, this long shared adventure will give all participants the chance to communicate about swimrun spirit in their respective countries.

Double communication: official communication about the event in France and personal (team) and ethical communication.

How to get there?

You can get to Annecy by train or road.

For our foreign friends, the easiest is to get a place to Lyon, France (1hour away) or to Geneva, Switzerland (45 min away). There are many regular and Easyjet flights. Depending on the time of your arrival, we’ll fetch you at the airport and take you to our partner hotel so that you can relax and prepare for the adventure.

Price

With the purpose of communication, we hope to find partners and sponsors to limit the costs and ask you for the smallest possible contribution. So far, we assess the contribution will be of 80€ -100€, covering security, logistics and accommodation the night before and after the event

all informations, in the event FB group: 

https://www.facebook.com/groups/250953755406556/

@JC Bastiani Swimrun coach and nurse

A closer look at Suunto Spartan Sport Wrist HR and Spartan Ultra All Black Titanium HR

It’s correct. Suunto doesn’t have a swimrun-mode.

Yet.

We hear it’s in the pipeline in a forthcoming update, but without an official release date.

So, if you plan to use the Suunto for swimrunning and to include transitions, you’re left with the old trick of using any custom sports mode and push the lap-button when changing segment, which works great by the way. You’ll still get the overall speed GPS tracing and other basic training data.

C:\Users\nikla\AppData\Local\Microsoft\Windows\INetCache\Content.Word\suunto watches.png

The Suunto is slim, with only 3 buttons and touchscreen functionality, and smart in design with good screen resolution and a vibrant display. To make the watch easier to handle, Suunto has opted for moving some of the data fields customisation to their Movescount app. The majority of smartphone Bluetooth-connected features you’d wish for is there, including smartphone notifications. There are up to 80 different sports modes available to choose from, and a wide range of settings, including the possibility to create your own apps.

There are a lot of detailed statistics for these watches, why it’s best to check them out respectively, just click on the links below.

  Spartan Sport Wrist HR Blue Spartan Ultra All Black Titanium HR
Current approx price level: 375 Euro 560 Euro
Weight 75 g 73 g
Battery life (GPS active) 8 to 30h 18h to 65h
Battery life in time mode 10 days 15 days
Touch display Yes Yes
Colour display Yes Yes
Water resistance 100 m 100 m
Integrated wrist heart rate Yes, Valencell technology No, chest strap
Satellite systems GPS, Glonass GPS, Glonass
Digital compass Y Y
Temperature Y
GPS recording rate 3 levels 3 levels
Syncing is possible with other 3rd-party apps and communities like Strava, TrainingPeaks and MapMyFitness.

We’ve had the chance to test both watches over a couple of months, both in swimrun training and racing environments, most notably in the now legendary tough ÖtillÖ Hvar Swimrun race, as well as the ÖtillÖ Utö race in cold conditions.

Running

Both watches perform really well during the runs and they pick up the GPS signal very fast. Most of the time you could start running immediately after leaving the house. It’s very convenient to use the touch screen, not having to fiddle around with buttons, and the display is really great in both sunny and dark conditions. This is especially good if you want to cramp as much data output as possible into 1 display page, not having to toggle between pages. The display does not fog up in the cold.

Immediately after any run you’ll get plenty of summarizing data, e.g. distance, laps, pace, time etc. At first the GPS accuracy was a bit inconsistent, as was the HR optical measure compared to using the HR strap on the Spartan Ultra. But this went away after using both watches for some time. We believe it takes some time to properly accustom the way you mount and use the wrist HR on your arm, e.g. finding the proper fit, tightness and position and so forth.

We also like the new interval functionality, especially how the data is displayed in Movescount, as is the summary screen mid-workout. A really good feature is the progress tool which allows you to monitor your own development over time.

Swimming

Here the resolution of the display and the possibility to view a lot of data in 1 display page really comes to its advantage. Even under water while swimming can you track your progress, and if you use the wrist HR with optical sensor, it allows you to track and record your heart rate in real-time. Hence, no need for a HR strap, which is very good when swimrunning, since less gear is always optimal! Of course, there is the option to complement with a swim-designated HR strap which if you go for the watch without optical sensor. Also in swimming do you have the progress tool available.

Other features worth noticing

Movescount

Another big thing going on with Suunto is the Movescount feature. To get the most out of Movescount, you’ll have to use browser version. It can be a bit cumbersome to navigate at first, but once accustomed to their set-up, there are lots of things you can do like, creating or importing routes and sync with your watch, checking out points of interest where you train, create and download a training programs, see and analyse plenty of statistics also visible in graphs. There is also the option to do in-depth analysis and summaries, and to export data to other software tools like excel which is pretty cool for all statistical nerds out there. C:\Users\nikla\AppData\Local\Microsoft\Windows\INetCache\Content.Word\export possibilities.png There is even the built in online option to coach athletes or to be coached yourself, a great tool to help swimrunners around the world.

Heatmap

This is a very exiting feature for the young sport of swimrun. Suunto has developed a ‘heat map’ allowing you to locate training routes via their map function. Here you can see your own route but also routes chosen by your friends (and competitors), and given the many choices you have when swimrunning, just to explore what others have done and to have fun.

Swim heat map

C:\Users\nikla\AppData\Local\Microsoft\Windows\INetCache\Content.Word\heatmap swimming.png

Run heat map

C:\Users\nikla\AppData\Local\Microsoft\Windows\INetCache\Content.Word\heat map2.png

Or why not create your own video of your training or racing session?

All in all

Even though Suunto doesn’t feature a swimrun mode at the moment, unless you’re in a top-tier competition segment, this is a pretty good all-round watch to have since it will give you basically every other option you need to track your training and racing progression. And a much cheaper option as well.

Given its sleek design with touch screen, few buttons and colours, it’s also a watch you can wear in everyday life without it sticking out too much.

Suunto also updates their software frequently why you can live with this type of watch for a long time.

/The WoS Team

Race Report: Åland Swimrun 2017

“I have been to hell and back and let me tell you it was EPIC”

The cold water of the Baltic Sea was not only beginning to affect my judgement, it was in full blossom. I could only think of two things: a hot sauna and “What the hell are we doing here”.

When first I got into the business of running in a wetsuit and swimming in shoes some ten years ago, I had NO clue what I was doing. We were absolute beginners who kind of made up the sport as we went along. As many of you know, many teams used quiet big backpacks and floatation devices designed for kids. The sport of swimrun was literally being born in front of us. The first years of Swimrun offered only one competition: ÖtillÖ, today the world Championship. In fact the sport didn’t even have a name back in the early years. We where just people who liked a good challenge and didn’t care too much about the “strangeness” of running around in the woods with wetsuits. But the spirit of teamwork, nature and of course really hard mental and physical challenges have appealed to many people these last years. The beautiful and sometimes harsh Stockholm Archipelago with its many Islands offers a perfect setting for a spectacular sport. Over the years I have done other swimrun races, but I have always found ÖtillÖ to be the original.

The ingredients for a swimrun should in my humble opinion include: A course from A to B, long and hard swims, technical trail running. Some waves to stir up things.  A good teammate and some epic nature. Swimrun have been a part of my life for almost ten years now. These past years have only consisted of a few swimruns every year to concentrate on the distant cousin: Triathlon.

 

Continue reading “Race Report: Åland Swimrun 2017”

Choose your swimrun training music wisely – It can help you progress!

Do you do exercise with or without music?

Well if not, you should think of trying since it can enhance your performance. A recent study has found that music could possibly do this, especially during fatigue.

Now of course people also enjoy the silence or perhaps ‘presence’ of nature, being one-with-the-birds, and listening to music while swimming can be a bit challenging. But, if you’re about to push your own boundaries and take your training to the next level, this might be the extra tool you’re looking for.

 

Continue reading “Choose your swimrun training music wisely – It can help you progress!”