Create Health and Fitness Bristol

Front Crawl Turns – The new iBook now available on iBookstore

Mark Durnford — Sat, 18 May 2013 19:57:33 +0000

Book no. 2 of the Front Crawl series, this detailed and informative guide to achieving Front Crawl Tumble Turns is ideal for anyone wishing to learn a new skill as well as those who are looking to improve the efficiency and effectiveness of their existing turns. A clear and concise step-by-step approach supported with high quality video clips throughout which instantly demonstrate the technique to follow. It’s everything you need to know about executing excellent Front Crawl Tumble Turns & Touch Turns.

Download the Front Crawl Turns now available for iPad & iPad mini on iBookstore

Drafting in Swimming

Mark Durnford — Sun, 12 May 2013 17:18:46 +0000

What is drafting in swimming and how is this achieved?

Similarly to drafting in other sports, there is a place you can locate yourself in relation to another swimmer which will provide you with a ‘tow effect’ giving you opportunity to save energy. It’s difficult to measure precisely how much energy can be saved by doing this but thought to be anything up to 20-30%.

So what is the position we need to adopt in order to benefit from this energy saving? Firstly, its important to be near a swimmer that is of similar pace to you. Someone who is slightly faster would also be ok but choose carefully, because should they be much faster then this is likely to ruin your pace and approach to the entire distance. The position to achieve is to tuck in closely alongside the other swimmer so that your shoulder is to the side of their knees. It is around this area that an eddy current is created which tows you along. Of course this tow isn’t enough to pull you along on its own without propulsion generated by your stroke itself. Be mindful that being close to another swimmer will put you both at risk of clashing. A clash of stroke is likely to frustrate you both and ruin any rhythm attained. Should this occur too many times the lead swimmer will understandably not be happy to stay in this position for much longer. Thought must also be given to outstaying your welcome. There is a general etiquette with drafting whereby each swimmer should ‘take their turn’. It is unfair to expect any one swimmer to provide pacing and drafting support over the duration of the entire swim and is likely to evoke them moving away where possible. Of course, if you’re unable or unwilling to move ahead and take your turn then the lead swimmer will have to decide how much they’re willing to continue assisting.

Another benefit of being in this drafting position will be assistance you receive with navigation if swimming in an open water scenario. As mentioned in a previous sighting article I wrote, you should avoid totally depending on the lead swimmer and perform sighting every now and then to ensure you’re following the correct path. It will allow you to sight less often and hence save you further energy still. For a demonstration on how to sight click on this sighting link.

Sighting for Open Water Swimming

Mark Durnford — Sun, 12 May 2013 17:06:57 +0000

Firstly let’s define what sighting for open water swimming is. Simply put, it’s looking where you’re going and essential when open water swimming. Due to the nature of being outside, we no longer have the luxury of lines on the bottom of the pool or walls at either end of the length to help keep us on track with both direction and awareness of distance covered. This lack of awareness with distance covered can also have a negative effect on your overall pacing of swim. For more information on this read the SWIMMING PACING BLOG I’ve previously written.

It’s always worth remembering that sighting will cause disruption and inefficiency to your Front Crawl so important to perform this skill as technically correct as possible and only use as frequently as is necessary. Which brings us to the question “how often should I sight?” Various factors to consider when answering this question and as with most elements of swimming, there is rarely one answer that will suit everyone. Therefore consider all the following points and use according to what you feel is required.

Sense of direction

Lets face it, many of us tend to naturally be better at this than others but without a doubt a trainable skill. One of the best ways to improve your sense of direction is to swim outside regularly. Having a great navigational ability will allow you the luxury of not needing to sight often. As already highlighted, however technically correct your sighting might be, it will cause additional energy consumption. In order to maintain a sense of direction, a visual guide in one form or another will always be required as a point of reference:

Guide boats

When used, these offer a guide throughout the route of the swim serving a dual purpose by supporting swimmers who might get into a little trouble and need to stop. Ultimately they will stay alongside swimmers only requiring you to breathe to this same side in order to keep an eye on the boat and use its lead. Bear in mind they may be located on either side so having the ability to breathe to both sides comfortably will be an advantage. Bilateral breathing is an essential open water skill not only for the scenario I’ve just described but also if your landmarks (banks, trees, buildings etc) happen to be on different sides throughout the route of the course.

Marker Buoys

Size, colour, visibility and quantity of buoys along the route are all factors to be considered. Organised events should have these strategically placed, using large and brightly coloured buoys. When sighting, you should be able to capture a quick glimpse of one ahead, then use your sense of direction to swim toward it in the most direct route possible. Staying on track will prevent you from having to sight too often. Studying the course layout prior to an event will also assist your understanding of direction during the swim. Take time to study the route plan both on paper as well as walking around prior to the event beginning if possible.

Other swimmers

Other swimmers can both be a help as well as a hindrance. Swimming within a small group of others can offer possible drafting opportunities along with directional guidance. Although this can minimise the frequency of sighting, avoid solely depending on other swimmers and always check the route being followed every now and then. Of course there is also the chance that stroke rhythm could be disrupted by clashing arms as well as overall pacing being influenced by the group around you. The experience of your surrounding swimmers both as open water swimmers and / or possibly those who have swum the route before, should all assist the direct you follow.

Water conditions

Consider how currents, tides, waves and poor visibility can all help to send you off course. Having some or all of these present during your swim will require you to sight more often as well as demand a greater energy consumption to complete your swim. Factor these into the equation when managing your time expectations and be accepting of a slower time should this be the case.

Technique

Should your Front Crawl technique require attention it could in fact be encouraging poor direction. For example, crossing over the arms or uncoordinated breathing and / or sighting can all move you off course. Ensure your technique is correct for both efficiency of energy consumption as well as to enhance your navigational direction.

In summary with all things considered it would be beneficial to start sighting around every 8 strokes to see how this works out for you in the first instance. If you feel confident in not veering off course try taking more strokes between sighting then gradually increase this until you feel you’ve reached your personal limit. Remember if any of the conditions outlined above change during the swim this will have a direct influence on the frequency of your sighting. Sighting frequency should therefore not be set in stone and be prepared to alter accordingly at any given time. Some experienced open water swimmers can at times take up to 50+ strokes between sightings while staying very much on track.

Final point to raise when sighting in open water. Don’t be afraid at any point to stop, tread water momentarily and take a good look where you need to go. Of course this will slow you down but not nearly as much as veering totally off course will!

You may also be interested in reading Top 10 swimming tips for triathletes – open water

Swimming Shoulder Injuries – Thumb Entry or Not?

Mark Durnford — Wed, 03 Apr 2013 17:46:56 +0000

So should we use thumb entry first or not when swimming Front Crawl?…………….

Seems to always spark off an interesting debate among swimmers and coaches alike. Shoulder pain from Front Crawl is often associated with poor technique but rarely in debate do we discuss other potential influences such as a swimmer’s posture, build, natural range of movement / flexibility through their joints or previous injury history. Granted, technique is of great importance but we must also open our minds to consider other factors prior to deciding on any final conclusions. Before we blame ‘the thumb’ take time to consider joint mobility first as this will be of great benefit to perfecting the Front Crawl Swimming technique whilst avoiding shoulder injuries:

A swimmer’s natural range of motion through various joints (especially the shoulders) will no doubt effect stroke technique. If shoulder mobility is limited it stands to reason they will struggle to perform full rotation. Trying to force through a full rotation is likely to increase the risk of shoulder impingement (injury). A good coach will recognise this and suggest alternatives that will still contribute toward the efficiency of technique without compromising this risk of injury. They should also suggest a stretching routine that will safely support the development of range of movement to eventually improve shoulder mobility. There is also much to be said for reaching and rolling the body between strokes. Without a successful reach and roll it is likely that you’ll put much unnecessary strain on the shoulders simply for the hands to clear the water on the recovery phase of each pull.

Like with any other element of fitness, flexibility requires regular practise and attention for it to improve. The reality is that stretching is often neglected and a thought process adopted that swimming practise alone will be enough. Swimming will help, however relying on this alone is not recommended. Can you imagine having very poor hamstring (muscles at the back of your upper legs) flexibility resulting in you being unable to raise your leg straight in front of you any higher than knee height? Now imagine how you’d feel if I suggested you take up Martial Arts to help improve this and that you should repeatedly perform high ‘head kicks’ and force yourself to do this in order to improve your kicking / hamstring flexibility?! A ridiculous piece of advice and only a matter of time before you’ll strain, pull, injure your hamstrings. This is likely to lead toward you incorrectly claiming that Martial Art high kicks are no good for you and they will always result in hamstring injuries. It wasn’t the kicks to blame but instead a poor approach that didn’t take your individual limiting factors into consideration. A very similar case has occurred with Front Crawl hand entry into the water. The incorrect statement being – THUMB ENTRY FIRST GIVES YOU SHOULDER INJURIES – Sorry everyone but this is simply untrue.

You may chose to use thumb entry or instead enter the water with your finger tips first. Either is a perfectly valid option but please ignore the misconception that by using a thumb entry first technique will always result in shoulder injuries. There has been no research or substantiated evidence carried out anywhere that supports this statement. As with the martial art example I gave above, it’s far more likely to of been other factors that have contributed.

Posture, genetics, gender and build of the swimmer will also effect range of movement and should be taken into consideration when deciding upon adaptation of technique to suit the individual. I’m a firm believer that it is never ‘one size fits all’ and albeit there are various skilled moves to emulate in order to achieve power and efficiency through the water, sometimes not all of them are instantly possible. For example, some swimmers I meet have previously focused very heavily on building upper body lean tissue (muscle) without ever working on flexibility at the same time. The end result being a self-induced, very limited shoulder flexibility making it difficult for them to achieve the most efficient technique with the arms over water phase. So again, presenting limiting factor that must be taken into consideration before giving options to adapt the stroke where possible to achieve efficiency through the water. This being just one example of many.

I am in the very fortunate position to of never suffered from any form of shoulder injury and I’ve been regularly swimming a lot of accumulated weekly distance throughout my life. This said, both the swimmer and the coach should take a very open minded approach to each and every individual case. Be aware of the limiting factors presented along with solutions to suit. Manage expectations and always aim to be the best swimmer YOU are able to be while keeping the risk of injury as low as possible, and ultimately, stop blaming ‘the thumb’!

Top 10 swimming tips for your first triathlon – Pool Swim

Mark Durnford — Mon, 01 Apr 2013 17:40:33 +0000

Top 10 swimming tips for your first triathlon – pool swim

With the new triathlon season of 2013 fast upon us, some of you may be feeling a little anxious knowing this will be your first event and wondering what to expect. There’s also the fact that most participants would categorise the swim stage as being their weakest of the three disciplines, only adding some extra nerves into the mix! Preparation is key to your enjoyment so here are 10 top tips to help you along the way:

1. Honest or not? It has been said that you should submit a swim time that is faster than your reality, ensuring you end up in a lane with swimmers that won’t hinder your progress by getting in the way. The obvious question with this being ‘aren’t you then going to be the one getting in everyone else’s way?’ Resulting with you having to regularly stop and let them pass. My advice is to be honest with your swim entry time. If everyone did followed this rule the experience of the swim would more than likely be a pleasant one.

2. Tumble turn or not? Firstly, check what the event rules say. Many pool based triathlons these days have a blanket rule of no tumble turns / flip turns. The reason being there are those who can perform tumble turns very well and unfortunately those who cannot. It is this latter group that will put themselves and everyone else in that lane at risk of collision. Having suffered a direct collision between my eye and someone else’s shoulder after they had just pushed off at an angle from a dodgy tumble turn (which resulted in stitches under my eye!), I speak from experience this is something that should be avoided at all costs. If the event permits tumble turns remember that a very well executed touch turn will always outweigh a poorly executed tumble turn, so perfect the art of tumble turning before attempting in a busy lane or race scenario.

3. USE THE WALL – it’s the only friend you have in that pool!! I get forever frustrated when I hear swimmers say “I didn’t push off too hard from the wall because I felt it to be cheating”, or “I want to save the energy in my legs for the bike and run”. Crazy is all I have to say to this. If pushing off the wall at each end is going to ruin the remainder of your triathlon then you’re leg fitness requires much improvement! Regularly push off like this in your training sessions in order to be well practised and fit enough and avoid additional fatigue surprise for your legs on the day of your triathlon. Olympic medals and World Records have been won and lost on the starts, turns and finishes of a race. Granted you’re unlikely to be racing in the Olympics but nevertheless, speed up the turn at every end of the pool pushing off with all your might and this will shave off seconds per length – a quick and easy route to a personal best time.

4. Train smart. Be specific with your training routine and gear this toward the distance you’re covering in the triathlon. There is no point training for a 400m swim if you’re meant to be covering a 1500m distance (or visa versa). Have a structure to your long-term training plan and individual training sessions ensuring they complement the overall swim goal.

5. Pacing. Practise pacing your swim distance and do this in a busy pool where possible. Re-create the race scenario with other swimmers getting in your way to occasionally disrupt your rhythm. Become as familiar as you can with how fast you begin your swim and what intensity you’re able to maintain for the duration of the distance. On the day of the event you are likely to go out faster at the start due to nerves, adrenaline, friends / family support watching etc. Hold your nerve, don’t allow the event to get the better of you and maintain the pace you have rehearsed over and over again.

6. Move across. When swimming in a lane with others you’ll be following a chain direction (swim up the length using one side of the lane and swim down the length on the opposite side). As soon as the swimmer ahead of you has turned and gone past you on the other side, you’re then free to move across to this opposite side of the lane and therefore teeing yourself up for turning and pushing off immediately. The contrary to this is having to turn where you were without moving across, resulting in pushing off at an angle / diagonal line just to get to the other side of the lane before the swimmer behind you gets to their own turn position. Pushing off the wall at an angle only detracts from the strength and distance you’d be able to achieve and hence unnecessarily adding time to your swim leg.

7. Keep counting. There’s nothing more frustrating than swimming a greater amount of lengths than required. It’s easy for your mind to drift off with other things going on around you and not staying focused on the lengths you have covered / amount remaining. This will obviously have a negative effect on your pacing too.

8. Use Front Crawl. Swimming Breastroke (or any other stroke) is not the end of the world but you won’t end up being everyone else’s best friend in that lane. Front Crawl should take up less width of the lane and you’re less likely to kick or clash with other swimmers which also prevents any disruption to your own stroke rhythm. Not forgetting that Front Crawl is the fastest and most efficient of all swimming strokes.

9. Bilateral breathing or not? There is always a big debate to have here so I’ll point you toward a previous article I’ve written which highlights the pros and cons – The great bilateral breathing debate. Here’s the video clip that demonstrates how to perform bilateral breathing correctly should you require it.

10. After the swim, where do you go? Feeling slightly disorientated after completing your swim is quite a common experience so take the time before the race begins to know your exit route once your swim has finished and leading into the bike leg. Avoid running (although there should be some non-slip flooring on poolside) and plan your transition strategy (removal of hat / goggles, where’s your bike?……!).

Have fun and most of all it is important you go into your first Triathlon to enjoy the new experience of it all.

Top 10 Swimming Tips for Triathletes – Open Water

Mark Durnford — Mon, 25 Mar 2013 15:29:51 +0000

Regardless of how accomplished a swimmer you may be, you never quite forget how it felt when you were about to begin the swim leg of your first triathlon. Understandably the anxiety can be heightened somewhat further if the swim happened to be in open water involving a group start. So whether it really is the first triathlon swim or not, hopefully the following points can help to further prepare you both physically and mentally for the event.

1. Get sized up! You’re likely to have to wear a wetsuit for most open water events so take the time to get properly measured and fitted with the correct suit. Choose one that is specifically made for swimming (and not surfing, scuba diving etc). Mobility around the shoulders and neoprene thickness will be the two main differences in these suits. Aim to secure an agreement with the supplier that you wish to try it out in the pool and check their exchange policy should it not be comfortable. Better still, ask if they offer trial days as many suppliers will regularly run suit trial days where you can try ‘before you buy’ using nearby pool facilities.

2. Practise with the suit. You may feel a bit silly in the pool with a wetsuit on but I would imagine you wouldn’t dream of running a marathon with a brand new pair of trainers so practising with a wetsuit should be no exception to this general rule either.

3. Rash vest and Vaseline. During practise you may notice the suit rubs / chafes around the neck and / or shoulders. Most wetsuit manufacturers design around this problem very well these days but nevertheless it can sometimes be unavoidable, or in the case of swimming in the sea, the salt in the water can cause greater abrasion. To avoid this you could wear a thin rash vest underneath your suit (which will also provide another layer of insulation should you require it), or you could spread a thin film of Vaseline around the neck seal and armpits. Make sure you wipe your hands well before handling your goggles!

4. Disorientation. It is very easy to become disorientated when swimming in open water. Not having a line to follow or a nearby landmark like we become very used to from constantly swimming in a pool. To help, practise in open water as much as you can, remember to use effective sighting (see point 7 below), and visualise your route from the start so you have this swimming line of sight clear in your mind.

5. Temperature. It’s very likely to be a bit chilly! The wetsuit will help but acclimatisation should very much be part of your training. Begin reducing the temperature of your showers during the weeks running up to the event, take cooler baths and aim to mentally manage your breathing rate when getting in. Temperature of water is as much in the mind as it is also to do with the physical effects it has on us.

6. Goggles. Time to choose your goggles wisely. Lets face it, leaking goggles are never a pleasant experience but even more so when swimming in open water. Having to stop will ruin your rhythm and could knock you off your pacing. Some swimmers choose to use goggles with larger lenses to give them a greater peripheral vision. It boils down to a matter of preference but one point to remember is the tint on your goggle’s lenses. If swimming on a overcast, dull day in dark, poor water visibility I’d recommend to use clear or bright yellow lenses to brighten everything up. Equally if you’re lucky enough to be swimming on a sunny day in clear water, you’d be wise to use darkened, tinted lenses.

7. Sighting. This skill is a necessity when swimming outside. As is the case for bilateral breathing. Sighting will offer you the opportunity to stay on track by occasionally glancing ahead. Bilateral breathing will allow you to breathe either side should the situation require it. For example it can be hugely beneficial for you to be able to see (& be aware) of swimmers either side of you. If in the sea, changing the side you breathe to might be necessary depending on the direction of the oncoming waves. Finally, when changing your swimming direction, you may end up with some landmarks on the opposite side to where they were previously. An ability to also breathe to that side will allow you to maintain sight on these, assisting you to avoid disorientation.

8. Swimming with a group. This isn’t always a bad thing although feared by many. Providing they are good at staying on course, surrounding swimmers can assist you in staying on the correct route. They can also offer a good drafting opportunity if you tuck in close to the side of an equally paced swimmer. I would recommend to double check the route and not to always trust the person you follow. Keep your eyes open for anyone looking to break away from a bunch of evenly matched swimmers and do your best to stay with them. You often find that swimming with a group can bring the best times out in your swim. Help each other through it.

9. Easy with the legs & lengthen your stroke. It’s a good idea to adapt your stroke to go easy with the legs and to lengthen out the pace of the arms. Work on the strength element of the arm pull rather than the speed of arm rate. Lower the intensity of the legs along with this change with the arms will give you the stroke to maintain a strong, rhythmical and efficient stroke that is ideal for open water distance swimming. Using the Front Crawl catch up drill can really help to emphasise strength of pull.

10. Structure & Pacing. Avoid plodding up and down relentlessly in the pool without using a proper structure to your sessions and an overall training approach to the swim up and coming swim event. I’m afraid it does boil down to the old adage – fail to prepare and you’re preparing to fail. Structure will give you greater awareness of your pacing and the intensity you’ll be able to sustain over different swim distances. Here’s some free swimming training sessions that will help to bring structure, pace awareness and specificity to your training.

Last point cheekily squeezed in at the end here! – ENJOY IT

Create Fitness – 20 Minute Gym Workout

Mark Durnford — Fri, 15 Mar 2013 11:51:28 +0000

A general programme for those of you pushed to find time to exercise. This bite sized workout will give you the best results in a short space of time. A balance of both cardiovascular and resistance exercises to give you all round benefits to exercise without any specific goals. Ideally perform 3 times per week. To download the FREE WORKOUT click on 20 Minute Gym

Part 1: these clips introduce how to perform each of the exercises within the 20 Minute Gym Programme

20 Minute Gym – Introduction

The introduction to Create Fitness’ 20 Minute Gym programme. An additional 6 clips to accompany this which demonstrate all the exercises within the programme that can be found on the Create Fitness Website. Follow the website link on our YouTube page to view the programme – it’s FREE! Enjoy your workout, The Create Fitness Team

20 Minute Gym – Exercise no.1 – Squats

Exercise no.1 to Create Fitness’ 20 Minute Gym programme. An additional 6 clips to accompany this which demonstrate all the exercises within the programme that can be found on the Create Fitness Website. Follow the website link on our YouTube page to view the programme – it’s FREE! Enjoy your workout, The Create Fitness Team

20 Minute Gym – Exercise no.2 – Power Lunges

20 Minute Gym – Exercise no.3 – Bench Press

20 Minute Gym – Exercise no.4 – Wide Grip Bent Forward Row

20 Minute Gym – Exercise no.5 – Shoulder Press

20 Minute Gym – Exercise no.6 – Abdominals

Front Crawl Swimming Drills / Freestyle Swimming Drills

Mark Durnford — Fri, 15 Mar 2013 11:31:54 +0000

Part 1: these clips introduce how to perform many of the Front Crawl drills used to help enhance the efficiency and power of the Front Crawl swimming technique.

Front Crawl Swimming Drills – Catch Up

This clip focuses on how to perform the Front Crawl Catch up drill. This in turn will increase your stroke strength and distance per stroke. For more information – Download the Swimming Front Crawl iBook available now for iPad on iBookstore

Front Crawl Swimming Drills – Forearm Fulcrum

An underwater and overwater illustration of Front Crawl swimming using the Forearm Fulcrum swimming aid to emphasise setup of the correct ‘catch’ phase in the arm pull – Download the Swimming Front Crawl iBook available now for iPad on iBookstore

Front Crawl Swimming Drills – Hand Paddles

An overwater and underwater illustration of swimming Front Crawl using hand paddles. These help to increase the focus of the hand entry into the water along with the strength of the pull action underwater. For more information – Download the Swimming Front Crawl iBook available now for iPad on iBookstore

Front Crawl Swimming Drills – Sighting For Triathletes

This clip demonstrates and explains how to effectively swim using sighting within the Front Crawl / Freestyle stroke. For more information – Download the Swimming Front Crawl iBook available now for iPad on iBookstore

Front Crawl Swimming Drills – Bilateral Breathing

This clip demonstrates and explains how to effectively swim using bilateral breathing in the Front Crawl / Freestyle stroke. For more information – Download the Swimming Front Crawl iBook available now for iPad on iBookstore

Front Crawl Swimming Drills – Legs Only

A demonstration of how to perform the legs only Front Crawl / Freestyle Swimming kick using a kick board. Note the first section of the video clip is in slow motion. For more information – Download the Swimming Front Crawl iBook available now for iPad on iBookstore

Front Crawl Swimming Drills – Arms Only

This clip demonstrates how to perform the Front Crawl / Freestyle pull swimming drill using a pull buoy. Isolating the arms giving you an improved opportunity to enhance the strength and efficiency of the Front Crawl pull. For more information – Download the Swimming Front Crawl iBook available now for iPad on iBookstore

Front Crawl Swimming Drills – Single Arm Only

A Front Crawl / Freestyle swimming drill to help increase the efficiency and power of the arm recovery and pull phase. For more information – Download the Swimming Front Crawl iBook available now for iPad on iBookstore

Front Crawl Swimming Drills – Clenched Fists

A Front Crawl / Freestyle swimming drill to help increase the efficiency and power of the catch phase of the pull. For more information – Download the Swimming Front Crawl iBook available now for iPad on iBookstore

Front Crawl Swimming Drills – Armpit Touch

A Front Crawl / Freestyle swimming drill to help increase the efficiency of the arm recovery phase. For more information – Download the Swimming Front Crawl iBook available now for iPad on iBookstore

Front Crawl Flip Turns / Front Crawl Tumble Turns

Mark Durnford — Fri, 15 Mar 2013 11:23:28 +0000

Front Crawl Flip Turns.

Part 1: these two clips cover all aspects of completing a successful Front Crawl Tumble Turn / Flip Turn.

Front Crawl Tumble Turns – Stage 1 – Approach & Turn

This clip focuses on the first stage of completing a successful tumble / flip turn – The approach and turn itself.

Front Crawl Tumble Turns – Stage 2 – Landing & Push Off

This clip focuses on the second stage of completing a successful tumble / flip turn – The landing and push off from the wall.

Breastroke Underwater View

Mark Durnford — Fri, 15 Mar 2013 11:06:49 +0000

An underwater, head-on view of Breastroke swimming.