Frequently Asked Questions
WHAT ARE SOME GENERAL GUIDELINES OF THE CLUB?
Arrive at least five minutes early to practice.
Be considerate - always.
Spandex is not required.
TRACK KNOW-HOW
Run practices are coached by Beth Andrew. Her workouts and rules trump everything listed here, but these are guidelines that we follow:
How many meters is the track? 400 meters is one lap around the track.
Four laps = 1 mile.
What are common track etiquette rules?
Runners have the right-of-way on the inside of the track.
Walk and Cool Down on the outer lanes.
We run counter-clockwise around the track.
POOL KNOW-HOW
Swim practices are coached by Lance Tate and Alan Sandrin. Their technique and pointers trump everything listed here, but here are some guidelines and terms we commonly use.
WHAT IS THE DISTANCE OF THE YWCA POOL?
The pool is 25 yards long. One LENGTH is 25 yards. One LAP is 50 yards or two lengths. Here are shortcuts for distance.
A 100 is 4 lengths.
A 200 is 8 lengths.
A 300 is 12 lengths.
A 400 is 16 lengths.
WHAT ARE ALL THESE DIFFERENT DRILLS?
Distance Per Stroke (DPS)
Swimming all strokes getting maximum distance per stroke. With freestyle and backstroke, emphasize a long body line, hip and shoulder rotation, minimizing resistance. With breast and fly, keep the body line long in the front of your stroke. Steady the rhythm, and swim in the front quadrant of all strokes.
When swimming Full Catchup freestyle, pull with one arm at a time and touch your hands in a streamlined position out front between each alternating arm stroke. Keep your extended hands about eight inches under the surface of the water for improved body position. Concentrate on swimming in the front quadrant and keep a long, streamlined body line.
You can progress to simply exchanging hands in the "passing zone" extended in front. We call this the "Ear Catch-Up" Drill, wherein you begin your pull as your opposite arm passes by your ear near the completion of the recovery.
This drill is swimming normal Freestyle while dragging your fingertips along the surface of the water on the recovery. Focus on a high elbow recovery, which ensures proper hand and elbow position at your hand entry. You should also check your body position during this drill, focusing on good side-to-side rotation.
An alternate version of this drill involves dragging the entire hand, wrist-deep, through the water. This helps build strength and speed of the arm recovery motion.
Swimming with hands completely in a fist. No "karate-chop" hands allowed! Concentrate on body position, using your forearm in the catch and optimum elbow bend through the stroke. When you return to swimming with an open palm, your hands will feel as large as kickboards! Have fun and think Distance Per Stroke!
Single arm freestyle swimming can be done in one of two ways.
Preferred: With the opposite (nonworking arm) at your side. Breathe to the side of the nonworking arm. The secret to success with this drill is to complete your breath before stroking. Concentrate on the catch, initiating body rotation with the core body muscles. Take this drill slowly: technique is more important than speed.
Old-School: With the opposite (nonworking arm) extended in front. Breathe to the side of the working arm. Focus on high elbow recovery, hand entry, and hand acceleration.
4/6/8-Count Drill
This can be done for both Freestyle and Backstroke. Kick on your side for a count of 4, 6 or 8 kicks (or counts). Take one full arm stroke to rotate to your other side for another 4, 6, or 8 kicks, and continue through the swim. While on your side, focus on correct body position. When executing the switch, begin by lifting the elbow of the arm on the water surface (top arm) and recovering it over the line of your body. The extended arm (bottom arm) stays extended to maintain a streamlined body position, until the elbow of the recovery arm has passed over your head. Then execute a quick switch to your opposite side. Use core body muscles to rotate, while maintaining a hold of the water with your bottom arm.
HOW DO I READ THE INTERVAL CLOCK?
We do lots of intervals in swim practice. Keeping track of your pace is essential to measure your improvement and keep our crowded lanes moving.
The typical pace clock (as seen in the photograph) is really a very simple instrument to use. It has a minute hand and a second hand and is divided into 5 second increments from 5 - 60 seconds.
CLICK HERE for some great examples of how to use the clock.
WHAT DOES THIS MEAN?
Brick: Training session combining two disciplines (e.g. cycling and running) used to simulate race experience and help your body adapt to switching sports quickly.
Sprint Triathlon: a short-distance triathlon. Approximately 400-yard swim, 15-mile bike, 3-mile run.
T1: first transition, where a competitor switches from the swimming stage to the cycling stage
T2: Second transition, where a competitor switches from the cycling stage to the running stage
Here are more terms you might want to know.
CYCLING KNOW-HOW
This was edited from the Cape Fear Cyclists website. Please visit CAPE FEAR CYCLISTS for local group rides and workouts.
Group Ride Etiquette
Riding
is more fun when you ride with others! There's no better source of
motivation, knowledge and camaraderie than your fellow riders.
However, the prospect of joining a ride for the first time can be intimidating. Worried that you might not know "the rules" of the group ride? We’ve got you covered! Just read the following suggestions.
4/6/8-Count Drill
This can be done for both Freestyle and Backstroke. Kick on your side for a count of 4, 6 or 8 kicks (or counts). Take one full arm stroke to rotate to your other side for another 4, 6, or 8 kicks, and continue through the swim. While on your side, focus on correct body position. When executing the switch, begin by lifting the elbow of the arm on the water surface (top arm) and recovering it over the line of your body. The extended arm (bottom arm) stays extended to maintain a streamlined body position, until the elbow of the recovery arm has passed over your head. Then execute a quick switch to your opposite side. Use core body muscles to rotate, while maintaining a hold of the water with your bottom arm.
HOW DO I READ THE INTERVAL CLOCK?
We do lots of intervals in swim practice. Keeping track of your pace is essential to measure your improvement and keep our crowded lanes moving.
The typical pace clock (as seen in the photograph) is really a very simple instrument to use. It has a minute hand and a second hand and is divided into 5 second increments from 5 - 60 seconds.
CLICK HERE for some great examples of how to use the clock.
WHAT DOES THIS MEAN?
Brick: Training session combining two disciplines (e.g. cycling and running) used to simulate race experience and help your body adapt to switching sports quickly.
Sprint Triathlon: a short-distance triathlon. Approximately 400-yard swim, 15-mile bike, 3-mile run.
T1: first transition, where a competitor switches from the swimming stage to the cycling stage
T2: Second transition, where a competitor switches from the cycling stage to the running stage
Here are more terms you might want to know.
CYCLING KNOW-HOW
This was edited from the Cape Fear Cyclists website. Please visit CAPE FEAR CYCLISTS for local group rides and workouts.
Group Ride Etiquette
However, the prospect of joining a ride for the first time can be intimidating. Worried that you might not know "the rules" of the group ride? We’ve got you covered! Just read the following suggestions.
Pick The Right Group Ride
Group-ride levels and objectives vary. Determining the group's goal and pace will ensure that you join a ride that's right for you. Is the ride social or sadistic? Is it considered a training ride or a training race? How far will the group go? What route will it follow? What are the rendezvous points? Are there any rest stops? Will quicker riders wait for those who've been dropped? Answer these questions before the ride so you don’t jump into a blistering hammerfest when all you wanted was a social "coffee" ride and vice versa. If you're not sure what a ride offers, ask us.
Don't Be Late
Many riders have a limited amount of time to ride. So group rides typically start within minutes of the official starting time. If you're late, you'll miss out. Plus, if you hold the group up, you'll make a bad first impression. And, don't forget to allow for donning your equipment, pumping up your tires and reassembling your bike if you drive to the start. It's a good idea to arrive at least ten minutes early.
Ride Carefully And Considerately
Bikes are considered vehicles, just like cars, and are required to obey the same traffic laws. And, getting a traffic ticket or placing your fellow riders in danger is certain to make a bad impression. Make sure that any actions you take are possible for those behind you. Avoid darting in front of cars while making a left or crossing an intersection when only 2 or 3 riders can successfully get across. It's a natural tendency to follow the rider ahead of you and having to make a split-second decision whether to cross or not places the cyclists behind you in jeopardy.
Communicate
Communication is the key to safe group rides. Because roads are full of traffic and hazards, and because visibility is limited when riding in a group, it's important to warn others about hazards and to remain alert at all times to the warnings shouted and pointed out.
Warnings you're likely to hear include:
Car back: there's a car approaching the group from the rear
Car up: car approaching from the front
Car right (or left): a car's approaching on a cross street
Stopping: the group is stopping for a stop sign or light
Walker up: there's a pedestrian on the road ahead
Gravel, Sand, Glass or Hole: there's a road hazard ahead
Ride Smart To Stay Safe
Group-ride dynamics are interesting and ever-changing. As the pace and terrain changes, the pack stretches and compresses. The latter can cause some very tight quarters and even an occasional crash. In order to ride safely it's important to ride smoothly and avoid hard braking as much as possible. In fact, even light braking or swerving by someone in front can have a ripple effect and cause problems at the rear of the pack. Inexperienced riders who panic and touch a wheel may crash. Never fear! You can avoid problems by practicing these simple rules:
1. Stay alert at all times. Never assume that it's safe. Keep "reading" the dynamics of the group and always leave yourself an out by keeping on opening to one side that you can escape through if there's a crash or obstacle you have to avoid.
2. Hold your line. This means swerving as little as possible. If you need to move left or right, do so gradually after checking the area for other riders and pointing out your move to make your fellow riders aware of your intentions. If you notice that someone is swerving, he's probably tired or inexperienced. Stay away from him!
3. Don't overlap wheels. Overlapping is putting your front wheel next to someone's rear wheel. This is asking for trouble, because if they move, they'll bump your front wheel knocking you down. Try to always be behind the bike(s) in front unless you're passing.
4. Don't look back! Looking back causes even skilled riders to swerve, which can cause a crash. If you must look back, ask the person next to you if you can put your hand on their shoulder. That will keep you riding straight so that when you look back, you won't swerve.
5. Relax! Use a relaxed grip on the handlebars, keep your shoulders down (not up against your neck) and bring your elbows down and in so that they're slightly bent. These steps will help you stay relaxed, which allows quicker reaction time and prevents tension in the neck and shoulders that can lead to fatigue and sloppy riding.
6. Focus on the rider(s) ahead. Don’t make the common mistake of focusing on the back wheel in front of you. Look up at the shoulders of the riders ahead and occasionally look at the road ahead and the riders up front so you can see what's going on and be prepared for sudden changes.
7. Don’t brake unless absolutely necessary. If you must brake, do so lightly to scrub off a little speed. You can also slow down by sitting upright and catching more wind in your chest.
8. Warn others of hazards. Keep on the lookout for things that could cause problems and shout out a warning or point out the hazard.
9. Pass carefully. Sometimes you'll see the riders ahead starting to accelerate and you'll want to jump up to them. Be careful! Make sure you're not going to get cut off or cut someone else off. Usually, a moment's hesitation is all it takes to make the move safely.
10. If you get tired, move to the rear. Fatigue causes dangerous riding, so it's safer to go to the back of the group than to be in the middle of the action. Don't just swerve and slow, though! Tell those around you that you're dropping back so it's a safe move.
Be Prepared
Be prepared for the challenges of the ride. Learn the route ahead of time to ensure you don't get lost. Also, if you know the route, it's easier to shortcut the ride if you get into trouble.
Always bring a tube, a pump and any tools you need. Bringing a cell phone and cash is a good idea, too. And keep in mind that not all rides stop for flat tires, so you may be riding in alone if you puncture.
Join The Fun!
Group rides can be immensely rewarding. You get a great workout, cover more distance than you would alone and get to hang out with friends. You might even stop for coffee and conversation. So what are you waiting for? Get out there and join the gang!
