Is There a Perfect Swim Stroke Rate?

Good morning everyone,

We flipped a switch here in Boulder, and after a spring filled with rain, it looks like the sun and warmth is here for a while. I’m already looking forward to some fun mountain rides, time to find my climbing legs!

In today’s edition:

• Is there a perfect swimming stroke rate? 🏊‍♀️

• “We learned the hard way so you don’t have to.” Top tips for first-time triathletes. 💡

• And what kind of aid station athlete are you? 😂

Thanks for being here.

-Matt Sharpe, newsletter editor

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QUICK NEWS

🐠 Sunshine State security: The Ironman Group Oceania and the Queensland Government have secured a five-year agreement that brings continuity to some of the state’s most popular events, including the Ironman Cairns, Ironman 70.3 Sunshine Coast, and the Noosa Triathlon. [Trizone]

☘️ Creeslough charity: John McGee of Donegal, Ireland recently swam, cycled and ran over 230km to help raise money for emergency services in Creeslough. [thesun.ie]

👑 Triathlon royalty: Congrats to Triathlon Olympian Non Stanford, and World Triathlon Vice President Ian Howard, who were both recently named MBE for their services to the sport. [Team GB]

🏆 Chris and co: Chris Nikic, the pioneering intellectually disabled triathlete, recently made history again as a member of the largest ID field of triathletes to contest an IRONMAN event this past weekend at Eagleman 70.3. [Endurance.biz]

👏 Triathlon inclusive: On Sunday, June 18th the city of Nice, France is hosting a “Triathlon for All,” regardless of handicap. With a festival atmosphere, participants have from 9 AM to 5 PM to complete the event. More information here. [Ville de Nice]

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TRAINING THOUGHT

Is There a Perfect Stroke Rate for Triathlon?

Probably not. There are so many factors at play, including most importantly, previous swim experience.

We found this great video from Global Triathlon Network that discusses optimal stroke rate for triathlon, and the many factors that influence it:

😎 Does optimum exist: According to GTN, no. Athletes at the highest level of triathlon are incredibly quick, with higher AND lower stroke rates.

💪 Strength: Like cycling, if you’re pushing a big gear with low RPMs, you’re putting more demand on your muscles. Higher cadence equals less strength demand. It’s the same principle for swimming, a longer stroke requires more strength than a shorter one.

🌊 Open water: Swimming in the open water has more variables than the pool. Choppy waves, other athletes hitting you, and sighting for the buoys are all factors to consider. With these in mind, shorter may be better!

Here at the Tempo, we advocate a higher stroke rate for triathlon since it helps keep your legs fresher for when you need them!

Happy swimming!

Are you an expert and want to share your wisdom with thousands of engaged triathletes? Fill out this form and we’ll get back to you ASAP.

LOL

🤣 How Different People Grab Water During a Race

We loved this Instagram reel from triathlondailynews and just had to share. We’re definitely guilty of being an early reacher, but definitely better than a late reacher…right? 🤣🤣🤣

FAVOURITES

😀 Inspiring Agars: Johnny Agar, a triathlete with cerebral palsy, has inspired countless people as he competes in Ironmans with the help of his father Jeff. Now, they’ll have a chance to compete on the biggest stage. Check out this incredibly heartwarming video of the moment they found out IRONMAN invited them to Kona. [CBS]

😲 Escaping death: Els Visser is Dutch pro triathlete and Ironman Champion. But these dreams almost went unrealized when she found herself on a sinking ship while on a snorkeling tour. Read the incredible account of how she survived and how triathlon has helped her overcome trauma. [Eurosport]

📝 Triathlon first-timers: The folks at r/Triathlon on Reddit had a great thread with advice for a first-time long-course triathlete. Loads of wisdom on there, with “sunscreen” being a sneakily good one! [Reddit]

🤜 Well-rounded Wurf: Cameron Wurf (AUS) is a sporting renaissance man. He competed in Rowing at the 2004 Olympics, and became a professional cyclist competing on the World Tour. And now, at 40, he’s pushing himself to be on the podium at this year’s IRONMAN World Championship in Nice. [Olympics]

WEEKEND RACES

IRONMAN Cairns, Australia - Asia Pacific Championships

Women: Kylie Simpson (AUS) was able to overcome a 10+ minute deficit out of the swim to charge her way to the win and a course record in Cairns. Pre-race favorite Sarah Crowley (AUS) was recovering from a recently broken sternum which may have explained her struggles once she hit the run.

• 🥇 Kylie Simpson (AUS)

• 🥈 Radka Kahlefeldt (CZ)

• 🥉 Penny Slater (AUS)

Men: Braden Currie (NZ) blasted a 2:37 marathon in some pretty hot/humid conditions to take the W in Cairns.

• 🥇 Braden Currie (NZ)

• 🥈 Steve McKenna (AUS)

• 🥉 Tim van Berkel (AUS)

Full results

Check out the World Triathlon Huatulco World Cup results and the rest of the weekend action here.

TEMPO EXCLUSIVE ARCHIVE

• Build it, but will they come? The crazy story of the Triterium.

• Pro triathlete and vet student: How Kaylee Slade does it.

• Expert analysis: Nail your Ironman training nutrition.

LATEST EDITIONS

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