By Coach Richard Laidlow
As a coach with a background in swimming, I’ve had the privilege of watching training techniques evolve dramatically over the years. From the time I was 10 years old, I was introduced to what we used to call a “swim bench”—a basic piece of equipment designed to mimic swimming strokes. It was nothing like the sophisticated, data-driven Vasa SwimErg we have today.
We didn’t have access to the analytics or in-depth understanding of biomechanics these devices now provide. Yet, even as a 10-year-old, I noticed the difference swim bench training made in my swimming performance.
Fast-forward 40 years, and the evolution of the swim bench—now more accurately described as a swim ergometer—has completely transformed how we train. Thanks to Rob Sleamaker and the Vasa team, the technological advances made in swim-specific training have come a long way. The Vasa SwimErg is now an indispensable tool for me as a coach, especially when training triathletes.
Why the Vasa SwimErg is Powerful for Triathletes
Training for a triathlon is unique. Athletes must master three very different disciplines—swimming, cycling, and running—each requiring specialized training. Swimming, however, presents a particular challenge. Not only does it require cardiovascular endurance, but it also demands muscular strength, power, and precise technique.
Many of my athletes spend considerable time in our garage on the Vasa SwimErg, and I’ve seen firsthand how this equipment enhances their swimming performance.
Here are some of the major benefits that have stood out to me as both a coach and former swimmer:
1. Immediate Feedback on Stroke Technique
One of the most significant advantages of using the Vasa SwimErg is seeing precisely how you perform your swim stroke in real-time. This has been a game-changer for my athletes and me. While video analysis has its place in swim training, correcting stroke techniques without receiving feedback in the moment is challenging.
With the SwimErg, athletes can see their strokes and make immediate adjustments. The devices provide instant power feedback, allowing athletes to understand the difference in power output from one stroke to the next. This helps fine-tune muscular engagement and ensures that swimmers maintain an efficient stroke throughout their training session. This is an invaluable tool for triathletes, who often struggle with maintaining technique under fatigue.
2. Time-Saving Benefits
Time management is a critical aspect of triathlon training. Balancing swimming, cycling, running, strength training, and recovery can be overwhelming, especially for athletes juggling family and work commitments. As a coach, I understand the importance of maximizing training efficiency without compromising quality.
One of the most significant benefits of the Vasa SwimErg for my athletes is the time it saves. Instead of spending time traveling to and from the pool (which for some of us can be up to 1.5 hours), athletes can hop on the SwimErg and get an intense, quality swim workout right from home. And unlike pool sessions, the workout on the Vasa doesn’t necessarily need to be as long to be effective. This time saved can be better used for recovery, nutrition, or even another workout session later in the day.
3. Sport-Specific Strength Training for Swimming
Strength training plays a crucial role in enhancing performance when coaching triathletes, particularly those training for Ironman distances. Triathletes, especially at the Ironman level, must develop fatigue-resistant muscles capable of enduring long periods of cardiovascular effort.
Consider this: the fastest Ironman athletes complete the 3.8 km swim in about 45 minutes, while slower athletes may take up to 2 hours and 20 minutes. Both require significant cardiovascular endurance and muscular strength to swim efficiently, bike for hours, and then finish with a marathon. The key to success? Developing fatigue-resistant muscle groups that can perform repeatedly under stress.
The Vasa SwimErg is the perfect tool for this. Unlike swimming in the pool, where fatigue builds gradually, I can prescribe workouts on the Vasa that push my athletes to the limit, simulating the muscular exhaustion they’ll experience during their races. Whether it’s power intervals or sustained efforts, these sessions leave their arms feeling like they’ve been put through the wringer—yet this is precisely what they need to prepare for the demands of a triathlon. The added bonus is that the Vasa helps to engrain proper stroke technique, so they still swim efficiently even when fatigued.
How I Incorporate Vasa SwimErg into My Athletes’ Training
The versatility of the Vasa allows me to tailor workouts based on each athlete’s strengths, weaknesses, and goals. For example, if one of my athletes struggles with maintaining power over long distances, I’ll prescribe a workout focused on endurance, where they perform sustained efforts with consistent power output. We’ll focus on short, high-intensity intervals for others who might need to develop more explosive strength for sprints or short bursts of speed for short-course racing.
The Vasa SwimErg also allows me to monitor progress over time. Using its built-in power meter, I can track metrics like stroke rate, power output, and time under tension, which provides valuable data to help me adjust training as needed. This data-driven approach helps me identify areas where an athlete needs improvement and ensures that every session is as effective as possible.
Conclusion: The Competitive Edge
In the triathlon world, every second counts, and the smallest improvements in technique, strength, and efficiency can make a big difference on race day. The Vasa SwimErg has given my athletes a competitive edge, enabling them to optimize their swim training without sacrificing time or quality.
For athletes serious about improving their swim performance, whether seasoned triathletes or just starting out, the SwimErg is an invaluable investment. It’s more than just a swim bench—it’s a tool that helps athletes become stronger, more efficient swimmers and prepares them for the demands of competition. As a coach, I’ve seen the results, and I’m confident that this training technology is a game-changer in the triathlon world.
In the next blog, I will introduce you to some of the Vasa SwimErg sessions I use to help some of the best Ironman triathletes in the world but also to help amateur triathletes achieve their personal bests.
Train Smarter with Vasa
If you want to improve your swimming and overall performance in any distance triathlon, including Ironman races, consider adding Vasa indoor swim trainers to your training routine. Vasa offers a range of high-quality swim ergometers and dryland trainers to help you build the strength, endurance, and technique you’ll need for your triathlon swims. Our products are designed to provide a lifetime of reliable, functional service, empowering athletes to get stronger, better, and faster in sports, fitness, and injury rehab. Discover how our products can help you achieve your athletic goals and reach new heights of success in your training and racing endeavors. Quality costs less, so invest in your future with Vasa today.
About Coach Richard Laidlow:
Richard is a pioneering professional triathlon coach, celebrated and wholly dedicated. His expertise, knowledge, and innovative approach to training have shaped champions, including nurturing his son, Sam Laidlow, to global success as the 2023 Ironman World Champion in Nice, France.
Contact Richard at: https://laidlowtribe.com/