by Coach Suzanne | Jun 15, 2026 | field-notes
Years ago Terry Laughlin told me something that has shaped how I coach ever since.
Terry, founder of Total Immersion, one of the most original thinkers swimming has ever produced, believed that improvements don’t only come from better cues. They come from better sequences. Sequence the cues or focal points well, and elite level skills become accessible for any swimmer.
I’ve tried to pay attention to this principal for years regardless of who I’m coaching. Last Tuesday I witnessed, in real time, a combination of focuses almost assembling itself as two of us took turns assigning swim drills
I volunteer with a local junior triathlon team. One of our athletes, we’ll call him Peter, is a state champion runner. But his swim breathing has been one of his stubborn bad habits keeping him from joining the lead bike back during triathlon races. With Youth and Junior Nationals coming up in just seven weeks, I’ve got limited time to try and contribute to his race performace!
During the first set of one-armed drills, his breathing was suddenly very clean. Low head, long body, the water around him was calm. He looked smoother than some of the faster swimmers, which i found fascinating.
The next drill set, they got two arms back.
And immediately, he lifted head, rushed recovery arm, and looked like he was fighting for every breath. He’s a hard worker and has a ton of energy so he can maintain it for a long time. But it was so different from what he had just done.
Now swimming with 2 arms, his recovery arm seemed to yank out of the water, throwing itself out in front like Count Dracula finishing a cape toss on Sesame Street. The weight of that swinging arm coming forward too soon, folded him into that side on every single stroke, and forced him to lift his head up and over the waves he was creating in order to breath.
He’d proven he didn’t need his arm recovery to breathe cleanly. But the moment it returned, his brain did what brains do and reverted straight to the pattern it already knew.
I improvised by having him do a few press outs on the pool deck to feel his arms straightening against some resistance, hoping he could then straighten his arm more in the pool. With each 50 time stroke improved briefly for about 3/4 of a length, before reverting. I was wondering if we were running out of time to get him really tuned up and bombproof to keep up with the lead swimmers, not just for the swim session that morning, but for nationals. .
Then I gave him one last cue:
“Leave that arm behind you for just a little bit longer.”
He pushed off and started swimming. I folded my arms and smiled. From the next lane a college swimmer stopped at the end of his set.
“Coach Suzanne, what did you have Peter do? He looks really smooth!”
Peter already knew how to breathe well. We just uncovered it by taking things away, then slowly adding them back in.
It wasn’t the last cue that fixed things. It only worked because of everything that came before.
Terry passed away in 2017. I used to love talking with him about these types of lessons after the fact. He would get just as excited about a new sequence that worked for a single athlete as he did about a tested sequence he’d used with thousands.
Nationals is in seven weeks. I know Peter is going to be working hard at every practice.
Will his new breathing skill survive until then?
by Coach Suzanne | May 11, 2026 | Swimming
100% human written, no AI
1) Wash your face with cold water only!
-I’m totally 100% serious about this. if nothing else wash your face with cold water only between now and the race. In studies of cold/ice bath submersion for ankle sprains, the first cold exposure was ranked something like 8/10 in doscomfort. But each oen after that dropped quickly even with no change in the water temperature.
By days 3-5, plunging an ankle into ice cold water rated about a 3-4/10 in discomfort
Just getting yourself exposed to cold water makes a significant difference in how your body perceives the cold. It becomes just a sensation, rather than something uncomfortable. In turn, your stress hormones will be lower and the first 1 or 2 swims more enjoyable!
2) Start taking cold showers this week!
-Again, ‘m totally 100% serious about this. Once you get used to washing your face in cold water once or twice, go for the cold shower! You can start warm, and then go to cold when you finish or do it the other way around. or just go cold from start to finish!
Understand that your skin is a sensory organ. It’s feeling COLD not pain. But those pathways to your brain are shared, so dedicating time to this helps training your nervous system to expect some cold and that it is OK! It may spike your adrenaline briefly, but you’re much much much better having this happen at home where you can simply step out of the shower, than during your swim on race day morning!
3) Warm up before the swim
Physically warm up your body and muscles by doing land based exercise before you get into the water at all. You can do this with our without your swim gear and wetsuit on, but it’s easier to get your swim stuff on before you get sweaty. You will also retain the generated heat by having your swim layers (wetsuit for example) already on.
Do jumping jacks, burpees, a run up and down the parking lot several times and get your heart rate and breathing elevated. This gets blood circulating to your body, gets your heart exposed to the increased blood flow and competition hormones (adrenaline) that anticipate some exciting event is coming up and will help prevent the same heart rate / adrenaline spike from happening once you are already in the water
4) Bring a thermos of warm water
This one is hard too coordinate just right but bring a thermos of warm water with you and pour it inside your wetsuit just before you swim. Neoprine is designed to hold warmth on the inside of the suit, so a warm water bath can pre-warm the inside so that any cold water seeping in is less impactful.
Do you have any other tips for cold water swimming? Let me know what works for you or if any if these tips helped !!
by Coach Suzanne | Mar 18, 2025 | Training
Introduction: The Self-Coaching Dilemma
Many triathletes choose to self-coach—sometimes out of preference, often out of necessity. Hiring a coach can be expensive, and for athletes who enjoy flexibility and independence, managing your own training can be rewarding.
But self-coaching comes with challenges. With so much information out there, it’s easy to feel overwhelmed. Without a clear plan, athletes risk training inconsistently, overloading their schedule, or failing to make real progress. And without external accountability, it can be hard to stay on track.
This guide is here to help. Whether you’re new to triathlon or refining your approach, I’ll break down how to plan your season, structure your training, and track progress effectively. The goal? To train smarter, not harder—so you can reach race day prepared and confident.
Let’s get started.
Before diving into training, it’s important to define your why. Are you training to complete your first race? Improve your performance? Stay active and healthy? Your motivation will shape how you plan your season and structure your workouts.
Choosing the Right Races
Picking the right races is the foundation of a well-planned season. Start with these key questions:
- What’s your priority race? This is the event you want to peak for.
- Will you do supporting races? Smaller races can serve as stepping stones, but too many can lead to burnout.
- What distance makes sense? A sprint, Olympic, 70.3, or full Ironman requires different levels of commitment.
A smart approach is to center your training around one main event and, if desired, add one to three supporting races that fit into your overall progression.
How Many Races Should You Do?
There’s no perfect number, but balance is key.
- If you’re doing an Ironman, one or two tune-up races (a sprint or Olympic) can help.
- If you love racing, you can structure a season around a series of similar-distance events rather than a single peak race.
- If you’re new to triathlon, fewer races allow for more focused training.
Common Mistakes to Avoid
- Trying to peak for every race. Your body can’t hold peak fitness year-round. Overracing leads to fatigue and inconsistent results.
- Overloading the schedule. More races aren’t always better. Too many events can interfere with proper training and recovery.
- Following someone else’s plan blindly. What works for your training partner or favorite pro may not work for you. Your plan should fit your fitness, goals, and lifestyle.
By setting clear goals and planning your season strategically, you’ll train with purpose and avoid common pitfalls that can derail progress.
2. Assessing Your Starting Point: Where Are You Now?
Before building a training plan, you need to understand your current fitness level. Skipping this step can lead to unrealistic expectations, training plateaus, or even injury. A simple self-assessment helps set a realistic starting point and ensures that your training is tailored to your strengths, weaknesses, and available time.
Key Metrics to Measure
Every triathlete has different abilities across swimming, biking, and running. Evaluating where you stand in each discipline will help you structure your training effectively.
- Swim: Can you swim continuously for at least 500 meters? What’s your pacing for 100 meters or 100 yards? If you struggle with endurance, efficiency should be your top focus.
- Bike: Do you know your functional threshold power (FTP) or longest comfortable ride? A strong aerobic base is key for longer races, while power and speed matter more for shorter ones.
- Run: What is your current pace for different distances? Have you had any past injuries that impact your ability to train consistently? Endurance, speed, and durability all factor into your plan.
Additional Considerations
Your fitness level in one sport affects the others. A strong cyclist may have the aerobic base to build run endurance quickly, while a lifelong runner may need more time to develop bike power. Be honest about your background and consider the following:
- Time available to train. Just because you have 15 hours a week doesn’t mean you should use them all. Consistency matters more than volume.
- Age, injury history, and experience level. Older athletes may need more recovery, and those with past injuries should structure their plan around avoiding setbacks.
- How fitness in one sport carries over to another. Endurance training in one discipline helps overall aerobic fitness, but skills like swim technique or cycling power don’t automatically transfer.
Taking the time to assess your starting point helps avoid common mistakes, like ramping up training too quickly or following a plan that doesn’t match your current ability. A realistic foundation leads to steady progress, better race results, and a more enjoyable training experience.
3. Structuring Your Training Season: Building a Strong Foundation
A well-structured season isn’t just about logging miles—it’s about progressing systematically to ensure steady improvement while minimizing fatigue and injury. Training should be broken into distinct mesocycles, each with a specific focus, so you arrive at race day in peak condition. Skipping phases or pushing intensity too soon can lead to burnout or plateauing before your goal event.
Mesocycles: Phases of a Training Season
Each mesocycle lasts between two to four months and gradually shifts the focus of training. These phases ensure you develop endurance, strength, speed, and efficiency at the right time for optimal race performance.
Foundation Phase (2-4 Months, Early Season)
Goal: Establish a broad endurance and strength base before adding intensity.
Focus Areas:
- Aerobic base—building cardiovascular fitness with low-to-moderate intensity work.
- General endurance—longer-duration efforts at controlled paces.
- Global power—introducing strength and low-intensity power work without overloading the system.
Preparatory Phase (2-3 Months, Mid-Season)
Goal: Bridge the gap between base training and race-specific intensity.
Focus Areas:
- Strength endurance—developing fatigue resistance with longer, moderate-intensity efforts.
- Speed endurance—progressing to sustained high-intensity work to prepare for race demands.
Specialization Phase (1-3 Months, Pre-Race Season)
Goal: Peak for competition with race-specific workouts.
Focus Areas:
- Race simulations—controlled efforts to identify strengths and weaknesses.
- Progressive race-pace training—increasing duration and intensity to mimic race conditions.
- Peak workouts—sharpening speed and fitness with strategic tapering.
Additionally, this phase includes specialized work such as:
- Power—developing high-intensity output with short intervals.
- Skill & efficiency—refining mechanics to maximize race-day performance.
Additional Training Phases
Beyond the main mesocycles, certain phases play a crucial role in a balanced training plan:
- Transition Phase: Recovery period between seasons or following an intense training block.
- Strength Training: Integrated throughout the season with shifting emphasis depending on the phase.
Applying This Structure to Your Season
Every triathlete follows the same fundamental training principles, but how these phases are applied depends on experience level, race schedule, and goals. A first-time Ironman finisher needs a different approach than a collegiate triathlete racing sprint distances or an experienced age-grouper targeting multiple peaks in a season. Here’s how the mesocycles adapt to different scenarios:
Here is a general overview of what to focus on in each mesocycle:
- Early Season (Foundation Phase): Higher volume, lower intensity, skill development.
- Mid-Season (Preparatory Phase): Moderate volume, increasing intensity, race prep.
- Late Season (Specialization Phase): Race simulation, sharpening, tapering for peak performance.
This structured progression ensures that you don’t plateau too soon or overtrain before race day. By following a phased approach, you’ll steadily build fitness, sharpen your skills, and arrive at your key race ready to perform at your best.
Applying This Structure to Different Types of Triathletes
NCAA Triathlete Competing in Sprint-Distance Events
- Early Season (Foundation Phase): Moderate volume, lower intensity, skill development in all three disciplines. Strength training for power and injury prevention.
- Mid-Season (Preparatory Phase): Increased intensity with threshold and race-pace intervals. Focus on transitions and pacing strategies. First races used as benchmarks.
- Late Season (Specialization Phase): Race sharpening with short, high-intensity efforts. Minimal tapering, as peak performance is needed across multiple events.
Adult-Onset Athlete Training for Their First Ironman
- Early Season (Foundation Phase): Higher volume, lower intensity. Focus on aerobic endurance, swim technique, and bike durability.
- Mid-Season (Preparatory Phase): Long endurance efforts, brick sessions, and race fueling practice. Progressive race-specific intensity introduced.
- Late Season (Specialization Phase): Peak long sessions before tapering. Race-specific workouts fine-tune pacing, nutrition, and mental preparation.
Experienced Age Grouper Peaking for Multiple Olympic-Distance Races
- Early Season (Foundation Phase): Balanced training across all three sports, with moderate volume and a mix of endurance and technique work. Strength work emphasized early.
- Mid-Season (Preparatory Phase): Intensity increases with threshold and speed sessions. Early-season races used for pacing and strategy refinement. First peak race near the end of this phase.
- Late Season (Specialization Phase): Training structured around race schedule. Volume and intensity fluctuate, with strategic tapering for priority events.
Conclusion: Building a Strong Foundation
A successful season starts with clear goals, an honest fitness assessment, and a structured training plan. Whether you’re training for your first Ironman, racing multiple Olympic-distance events, or competing at the NCAA level, a well-organized season ensures steady progress and reduces the risk of burnout or injury.
But planning is just the beginning. In Part 2, we’ll get into the details of structuring workouts, tracking progress, and making smart adjustments along the way.
by Coach Suzanne | Sep 4, 2024 | Swimming
Triathletes come from a variety of backgrounds, and swimming is often the most challenging discipline for many. While some swimmers move through the water smoothly and efficiently, others seem to struggle yet were determined to improve.
For those who are new to swimming, it can be a tough discipline to master. Even for experienced swimmers, swimming efficiently—using as little energy as possible—is crucial, especially in triathlons where conserving energy for the bike and run is essential.
The Importance of Swimming Efficiency
Swimming fast doesn’t necessarily mean swimming well. The key to swimming efficiently lies in reducing the energy you expend in the water, which directly impacts how much energy you’ll have left for the rest of your race. It’s not about who was a high school swim champion or who has the fastest sprint time—it’s about who can maintain a strong, efficient stroke throughout the entire swim leg, leaving enough in the tank for the bike and run.
Understanding Drag and Its Impact
Why are human swimmers so inefficient? The answer lies in understanding the types of drag that affect your swimming. There are three main types:
- Form Drag: Caused by non-streamlined body parts like your shoulders, legs, and arms. When these parts are out of alignment, they create resistance that slows you down. The good news is that form drag is the easiest to correct by improving your body alignment in the water.
- Wave Drag: This occurs when movements or strokes create waves and splashes, reducing your efficiency. If you hear a lot of noise or see water splashing around you, that’s wave drag in action.
- Friction Drag: This relates to the surface over which the water flows. Wearing baggy swimsuits or not streamlining your body creates more friction, increasing drag. Opt for swimwear designed for minimal resistance to improve your efficiency.
Think of aquatic mammals like dolphins or seals—they glide through the water with minimal effort because their bodies are perfectly streamlined for aquatic environments. By contrast, humans lose significant energy to drag, making efficiency even more critical.
Tailoring Your Swimming Goals to Your Ability
To improve your swimming, it’s important to set goals that match your current skill level. Here’s a general guide:
- Fundamental Swimming Goals – Improve Efficiency: Focus on maximizing streamlining, minimizing fatigue, imprinting correct neuromuscular programming, and creating a stroke that is sustainable over longer distances and faster tempos.
- Intermediate Swimming Goals – Develop Gears: Work on stroke counting at various speeds, learn to adjust your speed by varying your recovery rate, and practice choosing and executing a specific stroke count.
- Advanced Swimming Goals – Add Fluency to Your Gears: Practice changing pace with fixed stroke counts, create speed by combining longer strokes with faster tempos, and use a tempo trainer to improve your form across a range of speeds.
When Does Speed Come Into Play?
Speed is a natural concern for many swimmers, but it’s important to understand that fitness follows the skills you are working on. For novice swimmers, focusing on time-based goals without a solid foundation of technique can reinforce bad habits. Instead, focus on balance, streamlining, and relaxation. As your efficiency improves, so will your speed.
For more advanced swimmers who have developed a smooth, efficient stroke, incorporating speed work with a focus on form can help build fitness and speed. However, even the most advanced swimmers benefit from continually refining their technique.
Ultimately, speed is the outcome of focusing on form, efficiency, and skill during training. By making these your priorities, you’ll find that your times improve naturally as your stroke becomes more effective.
by Coach Suzanne | Sep 2, 2024 | Triathlon
Understanding Metabolic Efficiency: A Game Changer for Endurance Athletes
Metabolic efficiency is a key concept for endurance athletes looking to optimize their performance and energy management. It refers to how efficiently your body uses its internal stores of carbohydrates and fat at different exercise intensities and even at rest. Normally, our bodies burn a mix of these fuels to power daily activities and exercise. However, as exercise intensity increases, the body naturally shifts to burning a higher percentage of carbohydrates and less fat. This shift is why athletes can “bonk” or hit a wall during long training sessions or races when their glycogen (carbohydrate) stores become depleted after a couple of hours of intense exercise.
But what if you could train your body to burn more fat at higher intensities, preserving glycogen and delaying that dreaded energy crash? Through strategic nutrition and exercise adaptations, it’s possible to enhance your body’s ability to burn fat, making you more metabolically efficient. This shift not only helps prevent the bonk but can also reduce the risk of gastrointestinal (GI) distress during exercise, improve body composition, and enhance overall health.
The Problem with the Standard American Diet
The standard American diet is heavily centered on carbohydrates, leading to metabolic inefficiency. Many people are accustomed to consuming large amounts of foods rich in refined sugars and carbs, such as breakfast cereals, bread, pasta, snack bars, and sweetened beverages. Even seemingly healthy options like flavored yogurt, salad dressings, and energy bars often contain hidden sugars. This constant intake of carbohydrates trains the body to rely primarily on carbs for fuel, reducing its ability to burn fat efficiently. This dependency on carbohydrates can lead to several issues, including increased need for supplemental carbs during exercise, higher risk of GI distress, and challenges with maintaining a healthy body weight and composition.
How to Improve Your Metabolic Efficiency
Becoming more metabolically efficient starts with making smarter dietary choices. Begin by reducing your intake of added and refined sugars. For example:
- Swap flavored yogurt for plain yogurt topped with fresh berries.
- Replace granola bars with a handful of raw nuts for your afternoon snack.
- Ditch sugary drinks in favor of water, perhaps with a spritz of lime or lemon for flavor.
- Opt for plain oatmeal (rolled or steel-cut) topped with cinnamon, butter, and nuts instead of flavored varieties.
Additionally, pay attention to food labels, especially on savory products like soups, sauces, and dressings, which often contain hidden sugars. If you’re struggling to find a salad dressing without added sugar, mix up a homemade option using olive oil combined with vinegar or lemon juice.
What’s Next?
In the next article in our Metabolic Efficiency series, we’ll explore how excessive sugar and carbohydrates in the diet can lead to weight gain and various health issues, and what you can do to mitigate these risks.
References for Further Reading
- Bob Seebohar: Metabolic Efficiency Training – Learn from the pioneer of metabolic efficiency training on how to optimize your diet and exercise routine for better fat utilization.
- UCAN: Metabolic Efficiency Training 101
This article from UCAN provides an excellent introduction to metabolic efficiency training, explaining how athletes can train their bodies to use fat as a primary fuel source, thus conserving glycogen and improving endurance performance. It covers the basics of metabolic efficiency, how to adapt your diet and exercise routine, and the benefits of becoming metabolically efficient.
