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Swim Stroke Styles: What They Are and Why They Matter

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Benefits of Incorporating Different Swim Stroke Styles into your tri training

Triathlon swimming is different from competitive swimming. You’re in open water with a bunch of triathletes on the same mission: to reach the end of the swim as quickly, efficiently, and safely as possible. The distance of the swim will help you determine which swim stroke style you should work on during training to do your best on race day. Your current skill level in the water is also important to factor in. Keep reading to see the benefits of learning multiple swim strokes during your training for your upcoming tri. 

Why Different Swim Strokes Matter

In open water racing, you’ll find yourself having to swerve around other athletes. You may also have to stop quickly to avoid getting kicked and make tight turns around buoy markers. Adding in new strokes for just one of your workouts per week will make a difference in being able to react to these circumstances in an efficient way. Not only that, using different strokes will cause you to use different ranges of motion resulting in less strain to particular muscles and more of a complete shoulder and chest workout.

Freestyle Stroke

Freestyle is the best-known swim style stroke, and the most common stroke we see out at Jack’s Generic Tri, because it’s the most efficient swim stroke you can learn. It takes you farther than other strokes without expending more energy. Freestyle also gives you a full-body workout. It works the muscles in your arms, legs, core, and back. If you are looking for a particular swimming stroke to strengthen your back muscles, freestyle is definitely the way to go. Although the most efficient stroke, it can also be difficult to master. One of the most important things to focus on during training is your breathing. You can practice this by using the flutter kick while holding a kickboard out in front of you and practice rotating your face in and out of the water to breathe until you’ve established a rhythm you can replicate in the open water.

Benefits of the Freestyle Stroke

Click here to learn more about the freestyle stroke

Backstroke

Backstroke is rarely used during a triathlon, but it is a great stroke to incorporate into your training because it helps your shoulders unwind after sticking with one specific stroke for a while. This stroke is great for improving hip rotation. It also works your shoulder flexibility in the opposite way from freestyle. Depending on the length of your swim, mastering backstroke is always a great alternative to have up your sleeve. Your face stays out of the water, so you can breathe whenever you want. Backstroke is extremely useful when you need a bit of a rest period or if the water is choppy on race day.

Benefits of Backstroke

Click here to learn more about the backstroke

Breaststroke

Breastroke is the perfect swim stroke style for building strength in your hands by using them as paddles. This will translate into a stronger pull in freestyle. It’s a great way to switch things up and focus on different muscle groups. If you’re hesitant to hold your breath, breaststroke is great because you breathe every stroke. You can also complete this stroke without having to put your face in the water. Some argue breaststroke is the slowest swimming stroke, which may be a con for people who prefer speed. This stroke can be done for longer periods of time, so it can serve as an endurance workout. It’s a good alternative to your regular stroke as a way to mix in some cardio and burn a lot of calories in a session.

Benefits of Breaststroke

Click here to learn more about the breaststroke

Butterfly Stroke

If you’re looking to challenge yourself in the water, the butterfly is the way to go. This stroke was named after the movement in which you move your arms and is great for strengthening your core. This is important to triathlon because a strong core aids in swimming, cycling, and running. Butterfly requires a great deal of strength and coordination that takes time to develop. Not only does is this stroke a great workout to build abdominal strength, but it also strengthens your shoulders and chest. Each stroke requires that your core muscles have enough power to pull your arms over the water. Just a few laps of butterfly leaves you feeling its effects and burns the most calories of any swimming stroke. If this stroke is something you’re interested in perfecting, consider joining a Masters Swimming Program to get to proper coaching and guidance you’d need.

Benefits of Butterfly Stroke

Click here to learn more about the butterfly stroke

Keep in Mind:

Although your goal may be to complete the distance as fast as possible, you have to pace yourself. Triathlon requires you to be as efficient as you can in order to save energy for the bike and run later on. Incorporating different swim strokes into your training builds strength in other muscle groups, reduces the risk of injury, and breaks the repetitiveness in your swim sets. In the meantime, try these ways to stay motivated to keep up with your tri training and we’ll see you at JGT in no time!

How To Adjust Your Bike To The Perfect Saddle Height

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Steps to Achieve Your Perfect Bike Saddle Height

Adjusting your bike to the perfect saddle height is crucial in order to maximize comfort and payoff during your training rides for Jack’s Generic Tri. Incorrect saddle height leads to pain and discomfort during and after your ride. It can also prevent you from improving your performance on the bike. Learn the importance of correct saddle height, and how to adjust your bike to the perfect saddle height with these easy steps.

What is Saddle Height?

Saddle height is measured by the distance between the center of the pedal axle and the top of the saddle, or your bike seat. This is set by adjusting the seat post to your ideal height to balance your comfort and power on the bike. Saddle height is arguably the single most important adjustment on your bicycle. Incorrect saddle height can contribute to discomfort in the saddle, anterior and posterior knee pains, and ultimately limiting how much power you produce.

How To Adjust Your Bike To The Perfect Saddle Height

How To Adjust Your Saddle Height

There are many ways you can approach finding your perfect saddle height. One of the best approaches is to establish it based on the rider’s individual ride characteristics and flexibility. You can follow the “heel to pedal method” before your next ride. This will get you in the ballpark.

  1. Stand next to your bike and raise the saddle to your hip to get an idea of where to start.
  2. Get on your bike, and place your heel on the pedal to determine if you will raise or lower your saddle.
    • If you are having trouble making contact with your heel to your pedal – the seat is too high.
    • If your knee is bent – it is too low.
  3. Put your bike on the trainer and adjust accordingly.
  4. Get back on your bike with your heel on the pedal and pedal backward to reach the six o’clock position.
  5. Your leg should be completely straight, without being overextended to achieve the correct saddle height.

Pro tip: Make very small adjustments during this process, then repeat until you have found the perfect saddle height.

Ready to Ride

Once you find the proper height, use a piece of electrical tape around at the base of the post where it meets the seat clamp as a marker. Take a tape measure and record the measurements at which you think you’ve found your perfect saddle height. This is good to have in case you need to make very slight adjustments in the future.

Have a professional look at your bike every few years to achieve maximum comfort on your bike. After adjusting your bike to the perfect saddle height, make the first few rides short. Give it time!  Your body may need a few sessions to adapt to your new saddle height before you feel yourself improving on your cycling journey. How often do you check your saddle height? Let us know on Facebook and Twitter.

Understanding the Different Types of Bike Pedals

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Types of Bike Pedals: Understanding the Basics

When it comes to choosing bike pedals, you need to consider the best option to meet your needs depending on the kind of riding you’ll be doing. It’s all about personal preference and what you feel most comfortable with. If you’re in the market for some new pedals, keep reading to understand the different types of bike pedals to figure out which ones are right for you.

Types of Pedals:

There are two basic types of bike pedals: Flat and Clipless. Flat pedals are the more common of the two when it comes to triathlon because you wear regular running shoes with this type of pedal. Which is great and convenient for the bike to run transition. Clipless pedals are great for athletes who want to feel more at one with the bike. With these pedals, you’ll need to wear special cleats that clip into the specific type of pedal system that’s compatible with your cleats.

Different Benefits:

Flat Pedals types of bike pedals

Flat Pedals

There are many benefits of flat or platform pedals. Any type of shoe you decide on will work with this type of pedal. They’re great for a quicker bike-to-run transition because, without changing shoes, you eliminate the need to spend any more time in transition.

Flat pedals also reduce any anxiety you may have about falling over during the bike leg. You can put your feet down to catch yourself, as opposed to if you were clipped into the pedals. Lastly, this is the more common and affordable option of the two kinds of pedals. Flat pedals can be found for $10 – $40.

 

Clipless Pedals

Clipless PedalsThere are also many benefits of a Clipless Pedal (clipless means clipped in). Increase your speed during the bike portion by being clipped into your bike pedals. This allows you to take full advantage of your pedal stroke, which in turn allows you to ride faster once you have mastered the push and pull of it.

A smoother more efficient pedal stroke will lead to better average power output. Being clipped in can actually keep you a little safer while riding because it reduces the chance of your foot slipping off the pedal while climbing, descending, or while fatigued. There are endless options when it comes to choosing clipless pedals if that is the

You can go clipless right from the start or use flat pedals until you are more comfortable in the saddle. There are benefits to each type of pedal, but the important thing is to choose what is more comfortable for you. Whatever you choose, spend time becoming familiar with your bike pedals to maximize your efficiency on race morning of Jack’s Generic Tri!


Protect Your Skin During Summer Training

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Break out your sunscreen!

Summer is here to stay and the importance of protecting your skin during summer training is crucial, but often forgotten. Keep reading to see some of our favorite products to protect your skin during the summer months of training.

Protect your Skin

Whether you’re swimming, biking, running, it doesn’t matter. Apply sunscreen! Even if you run in the shade or ride on the trail, applying sunscreen is a must. If you’re doing any kind of training outside, or even just getting outside for a walk sunscreen is important. Take a look at some of our favorite sweat and water-proof sunscreen products before heading out for your tri training to protect your skin. It’ll last long during your workout and ensure the sun’s rays don’t impact your skin.

Kiss My Face Sunscreen

Blue Lizard Sensitive Mineral Sunscreen

KINeSYS SPF 50 Fragrance-Free Spray Sunscreen

EltaMD UV Clear Facial Sunscreen Broad-Spectrum SPF 46

Thinkbaby Safe Sunscreen SPF 50+

COOLA Mineral Sun Silk Crème

Applying sunscreen to protect your skin during summer training

Reapplying Rules

Training with a sunburn is not comfortable. Plus, the sunburn will warm your body and make it that much more difficult to keep your core cool. Whatever variety you go for, make sure to apply sunscreen at least 15 minutes before heading outside, to give your skin the chance to absorb the product so you don’t sweat it off right away. Then, you should reapply every two hours if you’re getting out for an extended period of time, apply sunscreen throughout. This advice will get help to protect your skin from UV rays as you continue to follow your training plan so you’re ready for Jack’s Generic Tri!

 

5 Ridiculously Relatable Triathlon Memes That Will Make You Laugh

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For those times when you’ve hit the wall during your training, remember: you are not alone!

A little humor never hurt anyone, so we’re here to help you laugh through the pain as you train for your upcoming tri with these relatable memes for every triathlete.

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Tips You Need To Know For a Faster Transition During Your Next Triathlon

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You need to know these 7 time-saving tips for a faster tri transition!

The most important thing is to practice in advance and bring the fewest number of items. If you have a game-plan in your head of what gear you need to remove and replace first, the less time you’ll spend in the transition area throughout the tri. Use these tips for faster transitions, and tackle your next tri like a pro! 

Run with Your Bike Out of Transition

JGT Participant running out of transition with his bike in hand

Headed for the bike portion of JGT, running with your bike in hand!

You won’t be allowed to get on your bike until you are out of the transition area with your helmet buckled. Depending on how big the triathlon is, the distance between the racks and mount line can be lengthy. Once you have your bike gear on and ready to go put one hand on the seat, and one hand on the handlebars to guide your bike out of the transition area. It seems simple enough, but it can be easy to lose control of your bike while running next to the other triathletes trying to get out of transition. Practice this in an open space during your training, either grass or concrete, to determine which side of the bike you feel more comfortable running on. The goal is to keep moving the whole tri, so practicing mounting your bike from either side will help determine which is quickest for you.  

Attach Stuff to Your Bike in Advance

Prep your bike before the race starts to save a lot of time dealing with the small stuff you need for the bike portion of your next tri.  Have your JGT water bottle full and in your bike’s bottle cage, along with gels taped to the frame if you want them. Also, make sure your bike’s tool kit is secured beneath the seat. Often including an extra tube, CO2, levers, multi-tools you are familiar with.  

Know the Layout of Transition

How to Remember Where Your Bike Is During Transition

Look for something that stands out to you for you to find your bike faster!

Before race morning, go check out a course map to know exactly where the transition area is, and its layout.  This will help you plan ahead to know how far transition is from the course so you can plan accordingly. Make a mental note of where both the bike exit and the run exits are located.

Have a System to Remember Where Your Bike Is

You’ll be assigned a bike rack according to age group. Transition area can look hectic once everyone’s gear is in there, so come up with a method of remembering where yours is for quickest access. Pro tip: JGT participants rack their bikes (on the assigned rack) of a first-come-first-serve basis, so the earlier you get to the transition area prior to the race, the more likely you’ll be able to get a spot at the end on the racks for easiest access and identification. 

Wear the Same Clothing For the Entire Race

Come to the race dressed in your tri suit. Granted Jack’s Generic Tri is in Austin, Texas at the end of August, we advise against wearing a wetsuit. Plus, any additional clothing changes will add a significant amount of time to your overall tri. 

Use Easy Laces for Running Shoes

You don’t want to waste time tying your shoes in the transition area. Either have your shoes already tied and ready for you to slip your foot into with a secure fit, or try out these Lock Laces or ‘speed laces’ to eliminate having to tie your running shoes at all. The elasticity of the lace will make sure your running shoes stay in place throughout your run portion of your triathlon. 

Use Race Belt for Bib Number

Attached bib number to race belt for easy access

Attach your bib number to your race belt before the race for a speedy transition!

Attach your bib number to your race belt before the race start. When you’re heading back into transition after the bike portion, grab what you need and go to get out of transition as quickly as possible. Keep your eyewear on, grab your race belt and go! Put your race belt on as you head for the run start. Next step, finish line! 

 

Set up a practice transition area prior in the weeks leading up to your upcoming tri and run through it as many times as you need to to make your transition process quick as possible! By the time JGT rolls around, you’ll be amazed at how quickly you can get in and out of transition and focus on the triathlon!

You Need This Essential Triathlon Equipment Checklist

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Pursue your love of triathlons the right way!

It’s never a good idea to wait until a couple of weeks or days leading up to your next tri to get all your necessary gear together. We’ve created a checklist of the essential triathlon equipment you’ll need to be a pro triathlete in no time.

Bike

Choose the best bike for youSimple enough, but one of the most important pieces of equipment you’ll need. You can’t complete a triathlon without a bike. From tri bikes and road bikes to mountain bikes, hybrid bikes, and cruisers, we’ve seen just about everything on the JGT course. Whatever kind of bike you have will be just fine for your next tri. Whether you’re currently in the market for one or are looking to improve your current ride, here are some suggestions for your perfect ride.

Pro tip: You can always rent bikes to test it out before you buy.

Helmet

Arguably the most important piece of equipment you will need for a triathlon. A safe tri is a fun tri, so it’s important to make sure you have a helmet that protects you. The fit of your helmet is crucial in the case of an accident. It is also a good idea to make sure you test them out in person to ensure a correct fit before purchasing your helmet.

Running Shoes

Running shoes are a must. It takes time to figure out what will make the run portion the most enjoyable and painless for you. Everyone is different and has different needs when it comes to a running shoe, so make sure you’re choosing the perfect pair of shoes. Hopefully, by now you already have a favorite pair or have a pair on the way, and are ready to take on the JGT run course. Pro tip: It’s a good idea to wear your running shoes to the race, to avoid forgetting them along with all your other essential tri gear.

Swim Goggles

Of course, you need goggles for the swim portion. Open water swimming tends to frighten people, so it will make you feel better to be able to see while completing the swim to see the buoys. Also, depending on the weather race day, choose goggles with the appropriate amount of tint to avoid hindering yourself during the swim portion.

 

Swim Cap

Swim caps are great for eliminating drag and increasing your speed in the water. JGT provides our participants with a bright colored swim cap specific to your age group to keep the groups together and help with the time trial swim start. Per USAT rules, swim caps are required for safety purposes to be able to identify swimmers in the water.

Pro tip: Wear two swim caps on race day with your goggles in between the two. It will prevent any sort of slipping your goggles may encounter.

Swimsuit or Tri Suit

A standard swimsuit can come in a one-piece or two-piece. You will need to come prepared with a pair of cycling shorts after you complete the swim if you opt for the swimsuit. Then there is a tri suit. A tri suit can also be in one or two pieces, but the bottoms resemble cycling shorts. The key difference here from a wetsuit is the pad included for cycling is not nearly as thick. Find what you’re most comfortable in to be ready for your next triathlon. Lastly, if you plan on doing your training in a pool, the chlorine can damage your suit. It’s always a good idea to have one you train in, and one designated for race day.

We advise shopping around before you make your purchase regarding these different pieces of essential triathlon equipment. Everyone has their preferences, so take some time to guarantee you get the equipment best for you and your body.

 

Give Aqua Running a Try

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What is aqua running?

Aqua running is a deep water form of running. Running in water is great for those who are looking to up their cardiovascular capacity without wear and tear on their muscles from running on pavement.

Aqua running is sometimes associated with injury but it is also a great addition to any training routine. It is also a great way to escape the heat during the summer months.

What you need to give aqua running a try

How to get started

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Strap the belt around your waist. You want to make sure the belt stays around your waist and does not ride up too high your ribcage. Once you have your belt on and are in the pool simply get into the running position as you would on land.

Aquajogging is much slower so it is best to base your workouts on time, hence the waterproof watch.

To keep from getting bored run laps up and down the lane. But if you are limited on space you can stay in one spot or jog in small circles. You can increase the difficulty of the workout by increasing your cadence.

Some advice from experience

Stay conscious of your form, make sure your arms don’t turn into a doggy paddle.

Don’t lean forward. you need to keep your body as upright as possible. So remember to check in on yourself.

Bring your knees up higher than you would on land.

Don’t overdo it on your first session. 20 – 30 minutes is a good Aqua jogging session to start out with.

Remember, this is not just treading water.

Aqua running is as hard as you want to make it. If you find yourself slacking, do interval workouts.

Importance of Saddle Height

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