Interviews With The Champions: Stellar Results At The World 70.3 Championships
Acton London Video Analysis
West Lothian Video Analysis
Training Camp Cordoba Spain
Prague Junior Swim Club
Dublin Video Analysis
Nijmegen Video Analysis & Stroke Correction
Zwevegem Video Analysis (English
1 Day Clinic Stockholm (English language)
SS 1 Day Clinic South Carolina, Oct 30th
Montreal Squads
Hong Kong Video Analysis
Dubai Video Analysis
Last weekend saw the Ironman 70.3 World Championships take place with the best middle distance triathletes in the world descending on the Sunshine Coast, Queensland, Australia.
Athletes racing from the Swim Smooth Perth squads had some fantastic results in both the Age Group and Pro races. We've included each swimmer's CSS training pace for your reference - notice generally how closely they tie up, showing how targeted CSS pace training is on race pace:
A special mention also to Swim Smooth Coach Russell Smith racing in 45-59 age group and smoking the swim in 26:31.
To celebrate their achievements we've got five quick-fire interviews with our medallists Emily, Janine, Carrie, Janet and Graham. We asked each the same four questions to give us some insight into their races (particularly their swims) and offer up some advice for anyone looking to improve their performances.
If you follow Swim Smooth and raced on the sunshine coast last weekend then reply to this email or post in the comments section of the blog itself and let us know how your race and swim went - we hope it was epic! :)
Over to the champs :
How did you feel your swimming was going leading up to the event? Anything key that you were working on?
I had great confidence in my swimming ability leading in to the event. Some solo red mist sessions each fortnight had challenged me to push myself that little bit extra in the pool. Recent breathing focus at Paul's squads gave me confidence for whatever conditions we may face on race day.
How did the swim go on the day for you? Any particular challenges you faced and overcame?
I am very pleased with how the swim leg panned out on race day. My first goal was to position myself nicely for the deep water start. I enjoyed the swim out to the start line. I felt very relaxed. I became a bit overwhelmed in the minute prior to race start as I watched myself loose that ideal front row position. I told myself to remain calm and after the hustle and bustle of those first few ferocious strokes I was pleased to find my rhythm and focus on my pathway of least resistance. A fairly brand spanking new pair of goggles assisted in good sighting and a smooth journey around each turning buoy.
How happy are you with the swim split and of course your overall performance?
I came out of the swim in 6th position which is more or less where I had hoped to be. I potentially could have maximised more of a draft in the swim but I guess sometimes those ideal feet aren't to be found! My pace was a perfect reflection of the CSS pacing I had been working on in Paul's squads... Bravo coach! Overall, I am so very thrilled with my performance. It had been a challenging preparation for me and celebrating at the finish line with some pretty special people in my life left me so overwhelmed with joy.
What one tip would you share with the wider swimming and triathlon community to help people reach their own potential?
I always encourage swimmers and athletes to find a squad to be a part of. There is nothing quite so rewarding as being a part of a group of like minded individuals who love what they do and are prepared to work hard. Train smart, keep it simple, believe in yourself and always remember that joy's soul lies in the doing.
I am super happy with how my race unfolded on the weekend. The week before I was feeling calm and collected and ready to go which is vastly different to the usual anxiety I feel. I have been working a lot the past few months on the “process not the result” mentality and am pleased at how I am making progress. There were definitely times I had to stop and re calibrate myself but its all in the learning. Now I get to be excited and proud as I’m the Female 40-44 70.3 World Champion. Still a bit surreal and makes me giddy thinking about it so I guess I’m still processing it.
How did you feel your swimming was going leading up to the event? Anything key that you were working on?
I felt really good in the pool. In fact it was probably the only discipline I was really feeling confident in. I had been swimming very well and consistently for the entire winter. I worked hard over the past few months on my catch in the water doing more pull/paddles/band work than ever before. I feel this has really made an impact on my swimming.
How did the swim go on the day for you? Any particular challenges you faced and overcame?
My swim was solid on the day, but I was on my own. I had one girl about 45s in front of me then everyone else 90s or more behind me. I just concentrated on swimming straight to the sighting buoys and keeping my stoke rate high with a moderate kick. I didn't red line or even swim to threshold just at a slightly uncomfortable pace. I knew things were going well and that the slight chop and waves to exit through would be to my advantage. When I found myself losing concentration in the back half of the course I focused on breathing every 4 left to regain momentum and focus. That worked brilliantly.
How happy are you with the swim split and of course your overall performance?
What one tip would you share with the wider swimming and triathlon community to help people reach their own potential?
For me personally swimming consistently every week with a variety of sessions is key to good race day performance. I find that missing sessions really impacts my feel for the water and my overall swim fitness. So I put in the km’s each and every week no matter how tired or lack lustre I feel I showed up to training and get the work done the best I can on that day. Then when race day rolls around I know I can be confident in what I can do and how it should feel out in the water.
Thanks for all the help and encouragement that you gave me in the lead up to the world championship. I have been part of your squad for about 3 years now. In the lead up to this world championship I asked if I could join your Wednesday red mist session. I felt that joining this squad I would be doing longer sessions that would give me confidence in the water. This was definitely the case and I felt very comfortable and strong in the swim.
I was very happy with my swim as I managed to keep a good pace and still be strong at the end of the swim. I also kept calm and did not panic during the swim. I was glad that you made me lead the Wednesday sessions as I was not relying on drafting the whole time in the swim.
Consistent swimming is definitely the key to a good swim.
How did you feel your swimming was going leading up to the event? Anything key that you were working on?
My swimming preparation wasn’t ideal. With 9 weeks out of the pool over winter with a fractured rib and then surgery on a fractured finger after coming off my bike on a wet day, I had 5 weeks to regain some form. Swimming the Red Mist session in my wetsuit was a good confidence booster.
How did the swim go on the day for you? Any particular challenges you faced and overcame?
I was very happy to learn it was a wetsuit swim. It was also perfect conditions. I managed to find some feet for most of the way which definitely helped to conserve some energy as well as keep my swim time down.
How happy are you with the swim split and of course your overall performance?
I was happy with my swim split as it was faster than the CSS pace I had been able to maintain in the pool the weeks before. I was also happy with my overall result as I knew it was going to challenge me.
What one tip would you share with the wider swimming and triathlon community to help people reach their own potential?
Setbacks happen to us all at some point and it's important to focus on where you are at, not where you would like to be or should be in your training. Being mindful of getting the most out of each session will help to get you back on track.
How did you feel your swimming was going leading up to the event? Anything key that you were working on?
I felt that I was swimming pretty well throughout this year and have been paying more attention to technique, in particular keeping my hips higher and breathing to my non-preferred side, which seems to result in a bit more speed at least in the pool!
How did the swim go on the day for you? Any particular challenges you faced and overcame?
Race day swim went pretty much to plan... go hard for 400m, get clear of the pack and then settle into a sustainable speed. It was a bit tactical because I had someone trying to sit on my hip and couldn’t get rid of him so I slowed up and made him go to the front so I could draft off him for the last 600m!
How happy are you with the swim split and of course your overall performance?
Swim split was a little slower than usual because I didn’t go hard all the way and was keeping in mind that there was a tough bike ride and 21 km run to go. My ride was slower than I wanted, and the run also, but I was able to run all the way... no walking.
What one tip would you share with the wider swimming and triathlon community to help people reach their own potential?
Be consistent in training over the long haul and find a way to enjoy it all!
Swim Smooth!
Athletes racing from the Swim Smooth Perth squads had some fantastic results in both the Age Group and Pro races. We've included each swimmer's CSS training pace for your reference - notice generally how closely they tie up, showing how targeted CSS pace training is on race pace:
GOLD Emily Loughnan: 1st in Age Group - 4h40m with a 26:44 swim split (1:25/100m vs. CSS training pace of 1:24/100m)
GOLD Janine Willis: 1st in Age Group - 4h48m with a 27:59 swim split (1:28/100m vs. CSS training pace of 1:26/100m)
SILVER Carrie Anderson: 2nd in Age Group - 5h00m with a 33:11 swim split (1:45/100m vs. CSS training pace of 1:44/100m)
BRONZE Janet Ferguson: 3rd in Age Group - 5h14m with a 32:53 swim split (1:44/100m vs. CSS training pace of 1:54/100m)
BRONZE Graham Crocker: 3rd in Age Group - 5h35m with a 29:52 swim split (1:34/100m vs. CSS training pace of 1:33/100m)
Lisa Luckin: 10th in Age Group - 4h57m with a 31:26 swim split (1:39/100m vs. CSS training pace of 1:27/100m)
Guy Crawford: 18th PRO - 3h54m with a 22:54 swim split (1:12/100m - wowsers! vs. CSS training pace of 1:13/100m)
Renee Baker: 30th PRO - 4h59m with a 27:39 swim split (1:27/100m vs. CSS training pace of 1:26/100m)
Mark Sladden: 31st in Age Group - 4h49m with a 27:51 swim split (1:28/100m vs. CSS training pace of 1:31/100m)
Brad Kaye: 42nd in Age Group - 4h35m with a 33:55 swim split (1:47/100m vs. CSS training pace of 1:46/100m)
Sean Jermy: 66th in Age Group - 4h47m with a 28:54 swim split (1:31/100m vs. CSS training pace of 1:32/100m)
Ruth Chang: 127th in Age Group - 6h01m with a 36:49 swim split (1:56/100m vs. CSS training pace of 1:53/100m)
Sean Webb: 134th in Age Group - 4h54m with a 28:56 swim split (1:31/100m vs. CSS training pace of 1:31/100m)
A special mention also to Swim Smooth Coach Russell Smith racing in 45-59 age group and smoking the swim in 26:31.
To celebrate their achievements we've got five quick-fire interviews with our medallists Emily, Janine, Carrie, Janet and Graham. We asked each the same four questions to give us some insight into their races (particularly their swims) and offer up some advice for anyone looking to improve their performances.
If you follow Swim Smooth and raced on the sunshine coast last weekend then reply to this email or post in the comments section of the blog itself and let us know how your race and swim went - we hope it was epic! :)
Over to the champs :
Emily Loughnan: 1st in Age Group 25-29
I had great confidence in my swimming ability leading in to the event. Some solo red mist sessions each fortnight had challenged me to push myself that little bit extra in the pool. Recent breathing focus at Paul's squads gave me confidence for whatever conditions we may face on race day.
How did the swim go on the day for you? Any particular challenges you faced and overcame?
I am very pleased with how the swim leg panned out on race day. My first goal was to position myself nicely for the deep water start. I enjoyed the swim out to the start line. I felt very relaxed. I became a bit overwhelmed in the minute prior to race start as I watched myself loose that ideal front row position. I told myself to remain calm and after the hustle and bustle of those first few ferocious strokes I was pleased to find my rhythm and focus on my pathway of least resistance. A fairly brand spanking new pair of goggles assisted in good sighting and a smooth journey around each turning buoy.
How happy are you with the swim split and of course your overall performance?
I came out of the swim in 6th position which is more or less where I had hoped to be. I potentially could have maximised more of a draft in the swim but I guess sometimes those ideal feet aren't to be found! My pace was a perfect reflection of the CSS pacing I had been working on in Paul's squads... Bravo coach! Overall, I am so very thrilled with my performance. It had been a challenging preparation for me and celebrating at the finish line with some pretty special people in my life left me so overwhelmed with joy.
What one tip would you share with the wider swimming and triathlon community to help people reach their own potential?
I always encourage swimmers and athletes to find a squad to be a part of. There is nothing quite so rewarding as being a part of a group of like minded individuals who love what they do and are prepared to work hard. Train smart, keep it simple, believe in yourself and always remember that joy's soul lies in the doing.
Janine Willis: 1st in Age Group 40-44
I am super happy with how my race unfolded on the weekend. The week before I was feeling calm and collected and ready to go which is vastly different to the usual anxiety I feel. I have been working a lot the past few months on the “process not the result” mentality and am pleased at how I am making progress. There were definitely times I had to stop and re calibrate myself but its all in the learning. Now I get to be excited and proud as I’m the Female 40-44 70.3 World Champion. Still a bit surreal and makes me giddy thinking about it so I guess I’m still processing it.How did you feel your swimming was going leading up to the event? Anything key that you were working on?
I felt really good in the pool. In fact it was probably the only discipline I was really feeling confident in. I had been swimming very well and consistently for the entire winter. I worked hard over the past few months on my catch in the water doing more pull/paddles/band work than ever before. I feel this has really made an impact on my swimming.
How did the swim go on the day for you? Any particular challenges you faced and overcame?
My swim was solid on the day, but I was on my own. I had one girl about 45s in front of me then everyone else 90s or more behind me. I just concentrated on swimming straight to the sighting buoys and keeping my stoke rate high with a moderate kick. I didn't red line or even swim to threshold just at a slightly uncomfortable pace. I knew things were going well and that the slight chop and waves to exit through would be to my advantage. When I found myself losing concentration in the back half of the course I focused on breathing every 4 left to regain momentum and focus. That worked brilliantly.
How happy are you with the swim split and of course your overall performance?
It was not the fastest swim split I have ever had but I’m not worried about that at all. To have come 2nd out of the water with a good margin to 3rd had me in control and where I thought I needed to be to start the bike course. How can I not be pleased with my day - I’m really excited about the outcome and proud of my result after all the hard work that went into the preparation and race. Winning the female 40-44 AG title is not something that I will ever forget and the people that helped me to get there will always be a big part of this story.
What one tip would you share with the wider swimming and triathlon community to help people reach their own potential?
For me personally swimming consistently every week with a variety of sessions is key to good race day performance. I find that missing sessions really impacts my feel for the water and my overall swim fitness. So I put in the km’s each and every week no matter how tired or lack lustre I feel I showed up to training and get the work done the best I can on that day. Then when race day rolls around I know I can be confident in what I can do and how it should feel out in the water.
Carrie Anderson: 2nd in Age Group 50-54
Thanks for all the help and encouragement that you gave me in the lead up to the world championship. I have been part of your squad for about 3 years now. In the lead up to this world championship I asked if I could join your Wednesday red mist session. I felt that joining this squad I would be doing longer sessions that would give me confidence in the water. This was definitely the case and I felt very comfortable and strong in the swim. I was very happy with my swim as I managed to keep a good pace and still be strong at the end of the swim. I also kept calm and did not panic during the swim. I was glad that you made me lead the Wednesday sessions as I was not relying on drafting the whole time in the swim.
Consistent swimming is definitely the key to a good swim.
Janet Ferguson: 3rd in Age Group 55-59
How did you feel your swimming was going leading up to the event? Anything key that you were working on?
My swimming preparation wasn’t ideal. With 9 weeks out of the pool over winter with a fractured rib and then surgery on a fractured finger after coming off my bike on a wet day, I had 5 weeks to regain some form. Swimming the Red Mist session in my wetsuit was a good confidence booster.
How did the swim go on the day for you? Any particular challenges you faced and overcame?
I was very happy to learn it was a wetsuit swim. It was also perfect conditions. I managed to find some feet for most of the way which definitely helped to conserve some energy as well as keep my swim time down.
How happy are you with the swim split and of course your overall performance?
I was happy with my swim split as it was faster than the CSS pace I had been able to maintain in the pool the weeks before. I was also happy with my overall result as I knew it was going to challenge me.
What one tip would you share with the wider swimming and triathlon community to help people reach their own potential?
Setbacks happen to us all at some point and it's important to focus on where you are at, not where you would like to be or should be in your training. Being mindful of getting the most out of each session will help to get you back on track.
Graham Crocker, 3rd in Age Group 65-69
How did you feel your swimming was going leading up to the event? Anything key that you were working on?I felt that I was swimming pretty well throughout this year and have been paying more attention to technique, in particular keeping my hips higher and breathing to my non-preferred side, which seems to result in a bit more speed at least in the pool!
How did the swim go on the day for you? Any particular challenges you faced and overcame?
Race day swim went pretty much to plan... go hard for 400m, get clear of the pack and then settle into a sustainable speed. It was a bit tactical because I had someone trying to sit on my hip and couldn’t get rid of him so I slowed up and made him go to the front so I could draft off him for the last 600m!
How happy are you with the swim split and of course your overall performance?
Swim split was a little slower than usual because I didn’t go hard all the way and was keeping in mind that there was a tough bike ride and 21 km run to go. My ride was slower than I wanted, and the run also, but I was able to run all the way... no walking.
What one tip would you share with the wider swimming and triathlon community to help people reach their own potential?
Be consistent in training over the long haul and find a way to enjoy it all!
Swim Smooth!