December 20, 2023

The Sleep Dilemma: Quantity vs. Quality – Separating Science from Wearable Hype

December 20, 2023/ Train Daly/ Dan Daly

This blog post explores the age-old debate between sleep quantity and sleep quality, examining the benefits of each as supported by scientific evidence. It also discusses the limitations of consumer wearables like the Whoop, Apple Watch, and Oura Ring in measuring sleep quality accurately. The post highlights the importance of achieving a balance between quantity and quality and how wearables can serve as behavioral change tools. Additionally, it relates these concepts to endurance athletes, specifically swimmers, and their sleep-related needs for performance and recovery.

December 06, 2023

Overcoming Swimmer's Shoulder: My Journey to Overcome Shoulder Discomfort and Get Back to Sprint Swimming

December 06, 2023/ Train Daly/ Dan Daly

Dive into the personal journey of a 42-year-old competitive swimmer and strength coach battling persistent left shoulder discomfort. This post details the onset of the shoulder issue that hindered sprint freestyle performance and the various treatment strategies attempted. Discover insights from an enlightening session with Dr. Alex Ewart, a physical therapist and swimming specialist, leading to a tailored treatment plan. Explore the specific exercises and therapeutic approaches aimed at addressing shoulder pain, including targeted strength training, mobility work, and soft tissue therapy. Follow this swimmer's quest to regain peak performance and manage chronic discomfort, offering valuable lessons for athletes facing similar challenges.

November 27, 2023

Age is Just a Number: Mastering Swimming at Any Age

November 27, 2023/ Train Daly/ Dan Daly

Age is not a barrier but an opportunity in competitive swimming. This inspiring post shares stories of swimmers over 35 who continue to excel in the pool. Learn how to stay competitive and improve your swimming performance with focused training sets, strength exercises, and smart training strategies.

November 16, 2023

Maximizing Swimming Performance in the Gym: The Myth of Sport-Specific Training

November 16, 2023/ Train Daly/ Dan Daly

Discover how to boost your swimming performance with gym-specific training. Learn about the best compound exercises tailored to the unique joint actions and muscle groups used in different swimming strokes. Understand why focusing on deadlifts, squats, pull-ups, and rotation exercises can lead to significant improvements in your swimming strength and power. Whether you specialize in short axis strokes like butterfly and breaststroke, or long axis strokes such as freestyle and backstroke, this post guides you through the optimal gym routine for swimmers.

November 10, 2023

Understanding Freestyle Kicking Tempos: The 2, 4, and 6-Beat Kick

November 10, 2023/ Train Daly/ Dan Daly

Dive into the nuances of freestyle swimming with our expert breakdown of the 2, 4, and 6-beat kick techniques. Learn how each style impacts your swim, the role of rhythm in propulsion, and tips for mastering these kicks for improved performance. Join us as we explore these essential swimming techniques for beginners and seasoned swimmers alike.

November 08, 2023

Improving Swim Performance: The Importance of Body Composition in Elite Swimmers

November 08, 2023/ Train Daly/ Dan Daly

Body composition is crucial for athletic performance, particularly in swimming, a sport that demands high physicality. Elite swimmers' physical makeup is extensively studied due to its strong correlation with water performance. Measurements such as body mass, height, skinfolds, and lean mass index (LMI) are used for analysis.

October 30, 2023

Visualization and Imagery for Athletes: Mentally Preparing for the Big Event

October 30, 2023/ Train Daly/ Dan Daly

Your heart and lungs are conditioned, and your muscles are strong and powerful, but they may not be the most important organs to your success as an athlete. The power of the mind cannot be understated, especially when it comes to performance. For athletes preparing for a significant event, mental preparation is just as crucial as physical training. Visualization exercises, rooted in sports psychology practices, meditation, mantra, and envisioning positive outcomes, have become essential tools for athletes aiming to achieve peak performance. This article delves into the world of visualization exercises and how they can make a difference for athletes on the big stage.

October 25, 2023

3 Essential Shoulder Exercises for Swimmers

October 25, 2023/ Train Daly/ Dan Daly

The demands of competitive swimming require robust shoulder mobility, endurance, and power. The repetitive motions of the competitive strokes can stress the shoulder complex, emphasizing the need for well-rounded strength training outside the pool. Here, we discuss three crucial shoulder exercises that every swimmer should incorporate into their regimen.

October 18, 2023

Improve your Cardiovascular Swimming Performance: The Benefits of Beets and Nitric Oxide

October 18, 2023/ Train Daly/ Dan Daly

Beetroot has gained popularity as a potential natural performance-enhancing food due to its high nitrate content, which can improve athletic performance, especially in endurance activities. Nitrate is converted to nitric oxide in the body, which helps dilate blood vessels, reduce the oxygen cost of exercise, and improve overall cardiovascular function. Studies report improved time to exhaustion running, increased economy and lower Vo2 for cycling time trials, better rowing times, as well as benefits to athletes training, acclimating, and performing at altitude. Studies have indicated that these effects can benefit endurance athletes, including swimmers, in the following ways:

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