{"id":4202,"date":"2022-06-30T08:00:41","date_gmt":"2022-06-30T08:00:41","guid":{"rendered":"https:\/\/www.masterspas.com\/blog\/?p=4202"},"modified":"2026-01-05T20:58:21","modified_gmt":"2026-01-05T20:58:21","slug":"mirinda-carfrae-pro-tips","status":"publish","type":"post","link":"https:\/\/www.masterspas.com\/blog\/mirinda-carfrae-pro-tips\/","title":{"rendered":"Long-distance triathlon prep: Carfrae&#8217;s pro tips"},"content":{"rendered":"\n<p>Mirinda Carfrae is a three-time IRONMAN World Champion, and she holds the run course record on the Big Island. Carfrae covered the 26.2 miles of the IRONMAN race in 2 hours and 50 minutes.&nbsp;<\/p>\n\n\n\n<p>But there\u2019s more to triathlon than running. An IRONMAN distance race also includes a 2.4-mile swim and 112-mile bike. Training for a race requires balancing the three disciplines, along with family life.<\/p>\n\n\n\n<p>For Carfrae, her training includes a year-round focus on swimming. In the off-season, she focuses on maintaining the feel of the water and good technique. During race prep, she focuses on strength and regulating her breathing to improve swim times.<\/p>\n\n\n\n<p>As a mom of two, though, there are times when it can be a challenge to fit in extra time in the pool \u2014&nbsp;even as a professional triathlete.<\/p>\n\n\n\n<p>Her <a href=\"https:\/\/www.h2xswimspa.com\/swim-spas\/challenger-series\/\" target=\"_blank\" rel=\"noreferrer noopener\">H2X Challenger swim spa<\/a> has been a game-changer.<em> <\/em>The swimming pool alternative by Master Spas offers a convenient space to get in a recovery swim, relax, and spend time with her family.<\/p>\n\n\n\n<p>\u201cIt\u2019s been a positive addition to our home,\u201d says Carfrae, who is a Master Spas athlete.<\/p>\n\n\n\n<p>In a video series with Master Spas, Carfrae shares how she incorporates a swim spa into her training.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.masterspas.com\/blog\/wp-content\/uploads\/2019\/12\/master-spas-rinny-carfrae-training-2-1024x683.jpg\" alt=\"off season training\" class=\"wp-image-1297\" srcset=\"https:\/\/www.masterspas.com\/blog\/wp-content\/uploads\/2019\/12\/master-spas-rinny-carfrae-training-2-1024x683.jpg 1024w, https:\/\/www.masterspas.com\/blog\/wp-content\/uploads\/2019\/12\/master-spas-rinny-carfrae-training-2-300x200.jpg 300w, https:\/\/www.masterspas.com\/blog\/wp-content\/uploads\/2019\/12\/master-spas-rinny-carfrae-training-2-768x512.jpg 768w, https:\/\/www.masterspas.com\/blog\/wp-content\/uploads\/2019\/12\/master-spas-rinny-carfrae-training-2-390x260.jpg 390w, https:\/\/www.masterspas.com\/blog\/wp-content\/uploads\/2019\/12\/master-spas-rinny-carfrae-training-2-520x347.jpg 520w, https:\/\/www.masterspas.com\/blog\/wp-content\/uploads\/2019\/12\/master-spas-rinny-carfrae-training-2-740x493.jpg 740w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Mirinda Carfrae swims. Photo courtesy of Talbot Cox<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Carfrae\u2019s pro triathlon training tips&nbsp;<\/h2>\n\n\n\n<p>Mirinda Carfrae grew up on a farm outside Brisbane, Australia, with her five siblings.&nbsp;<\/p>\n\n\n\n<p>\u201cI think I excelled in sports because I grew up with tough brothers who didn\u2019t let me win,\u201d she says. \u201cI certainly had to earn anything I got from them. I\u2019ve always strived to do my best, and it\u2019s taken me around the world a few times.\u201d<\/p>\n\n\n\n<p>While Carfrae was active, she did not grow up swimming, biking, and running. It was not until a triathlon coach saw her speed on the basketball court that she gave it a try. While she did not have a background in swimming, cycling or running, she quickly showed promise and made the Australian Junior Elite Team.<\/p>\n\n\n\n<p>She has gone on to win three IRONMAN World Championships, as well as numerous podium finishes both at the 140.6 and 70.3 distances.<\/p>\n\n\n\n<p>In these pro tip swimming videos, Carfae shares how she prepares for long-distance triathlon races using a Master Spas swim spa.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Pro tips with triathlete Mirinda Carfrae: Training with a swim snorkel\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/v9_BSLfMy78?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Swim snorkel for training<\/h3>\n\n\n\n<p>At its most basic, a snorkel is a tool that helps you breathe while swimming underwater. The streamline design of a <a href=\"https:\/\/michaelphelpsswimspa.com\/blog\/swimming-and-training-with-a-center-snorkel\/\">center swim snorkel<\/a> makes sure that it doesn\u2019t interfere with your stroke.&nbsp; You can maintain a streamline position and focus on hand position in the water. With the addition of swim mirrors, you can focus on your elbow position and pull.<\/p>\n\n\n\n<p>Mirinda Carfrae incorporates a swim snorkel into her training, including her swims in the swim spa. Swimming with a snorkel is relaxing, she says, even as she works on her technique and position in the water.<\/p>\n\n\n\n<p>\u201cI love using the snorkel,\u201d she says, adding that it\u2019s a great tool for training.<\/p>\n\n\n\n<p> H2X Challenger swim spas have an endless swim current that allows you to swim in place. You can adjust the speed of the current using the touchscreen panel, as well as set other features like temperature and LED lighting.<\/p>\n\n\n\n<p>For athletes, it provides an at-home training and recovery option. It can complement your pool swimming or be the centerpiece of your routine. In addition, there are hot tub seats with massage jets for recovery and relaxation.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Sighting for triathlon swimming with Mirinda Carfrae | Pro training tips | Swim-in-place pool\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/WBTsu-DTDDs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Sighting practice for triathletes<\/h3>\n\n\n\n<p>During most swims, you don\u2019t have to think about where you are going. In a swim spa, your goal is to swim in place. You can look at the bottom of the spa and use the non slip flooring as a guide. If you are in a pool, you are often staring at the black line.<\/p>\n\n\n\n<p>In open water, though, you might find that it\u2019s more challenging to swim the course. You can\u2019t see the bottom of the water, and the current can change your direction. You might not mind swimming a longer route during training. However, when you are participating in an event, you want to stick to the course.<\/p>\n\n\n\n<p>How do you maintain the position? Sighting. Sighting is when a swimmer lifts her head and scans for landmarks, like buoys, along the course. It\u2019s an important skill to practice during training so you can maintain your rhythm and confidence. In addition, it can help you keep a strong pace while sighting.<\/p>\n\n\n\n<p>Carfrae likes to set the speed of the water current so it mimics her race pace. She will take 10 to 15 strokes and then lift her head to sight.&nbsp;<\/p>\n\n\n\n<p>\u201cIt\u2019s really great to swim in the Master Spas because it\u2019s so similar to swimming in the open water. There\u2019s no sitting on the wall, there\u2019s no flip turns, there\u2019s no resting,\u201d Carfrae says. \u201cYou\u2019re just in there and you\u2019re swimming.\u201d<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Swimming and training during pregnancy with Mirinda Carfrae | Pro triathlon training tips\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/UHvxftOU1jU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Swimming during pregnancy&nbsp;<\/h3>\n\n\n\n<p>Carfrae is used to tackling tough workouts, whether it\u2019s at the track or in the water. However, she had to make changes to her triathlon training routine when she was pregnant.&nbsp;<\/p>\n\n\n\n<p>But Carfrae found that she was able to keep up her cardio by swimming in the swim spa. Carfrae enjoyed swimming in the afternoon, after she had been up and about during the day. These afternoon swims also helped her alleviate low back pain and achieve better sleep in the later stages of her pregnancy.<\/p>\n\n\n\n<p>Swimming is a low impact exercise that benefits your overall health, including strength and cardiovascular fitness. It\u2019s considered a safe exercise during pregnancy. The water can help you relieve pressure on the joints and reduce inflammation. However, you should always consult your doctor.<\/p>\n\n\n\n<p>Post-partum, Carfrae found the swim spa to be a valuable tool in her return to training. She was able to get in a quick swim without leaving home, and she was available if baby Finn needed her. These 20-minute sessions in the swim spa helped improve her energy and left her invigorated \u2014 key when you have a newborn, Carfrae says.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Triathlon training at home<\/h2>\n\n\n\n<p>Do you want to be able to balance triathlon training with daily life? Having a Master Spas swim spa allows you to swim on your schedule while adding a fun factor to your backyard. You can click here to find out more about the benefits of hydrotherapy and relaxing in a hot tub. Or, contact <a href=\"https:\/\/www.masterspas.com\/find-a-dealer\">your local Master Spas retailer<\/a> to learn more about swim spa ownership. Wondering how much a swim spa costs? You can <a href=\"https:\/\/www.h2xswimspa.com\/get-swim-spa-pricing\">request a quote<\/a> here.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Mirinda Carfrae is a three-time IRONMAN World Champion, and she holds the run course record on the Big Island. Carfrae covered the 26.2 miles of the IRONMAN race in 2 hours and 50 minutes.&nbsp; But there\u2019s more to triathlon than running. An IRONMAN distance race also includes a 2.4-mile swim and 112-mile bike. Training for <a class=\"read-more-link\" href=\"https:\/\/www.masterspas.com\/blog\/mirinda-carfrae-pro-tips\/\">Continue Reading<\/a><\/p>\n","protected":false},"author":5,"featured_media":1111,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9,26],"tags":[],"class_list":["post-4202","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aquatic-exercise","category-swim-spas"],"yoast_head":"\n<title>Long-distance triathlon prep: Carfrae&#039;s pro tips | Swim Spas<\/title>\n<meta name=\"description\" content=\"Long distance triathlon tips from three-time IRONMAN World Champion. 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