6 Open Water Swimming Training and Racing Tips for Triathletes
Whenever I (Amanda) ask someone training for their first triathlon what they are most nervous about in their upcoming race, more often than not, the answer is open water swimming. True, there is more to think about in open water swimming versus pool swimming, however, I believe sharing some safety precautions along with the following tips can help turn this mentality around.
#1 - Controlled Chaos
Let’s be real… the start of a triathlon is nothing short of chaos. With arms flailing everywhere and multiple people trying to swim in a confined space, it can be an overwhelming experience for even the most advanced swimmers. If you are experienced and have practiced swim sets where you start faster and settle into a comfortable pace, feel free to let it rip at the start!
However, for beginners, I recommend turning the start into controlled chaos by allowing the faster and/or more experienced swimmers to take the lead when starting out. Then you can fall in behind them at your own comfortable pace. This allows you to start at the same time as everyone else and still swim at your own pace without being at as high of a risk to get kicked and punched at the start.
Bonus tip: wearing less jewelry (necklaces and earrings) and putting your goggles under your cap gives people less to grab onto and greatly reduces your risk of injury.
#2 - Let it Go
I hope you just read this tip in Elsa’s voice! One of the main factors we can’t control in races is the tide (if swimming in the ocean). Although it may seem counterintuitive, you are more energy-efficient if you let the tide carry you where it may before starting to swim again. It’s essential to remember the ocean is stronger than you are and that fighting it will only make you more exhausted by the end of the swim.
#3 - Comfort is Key
Being comfortable during the triathlon swim portion is key to saving energy during the race and keeping your mood up throughout the race. You can stay warm by double capping, and, in colder temperatures, using a neoprene swim cap. Most importantly though, you’ll want to ensure that you own a wetsuit that fits correctly (doesn’t let too much water in or overly restrict your arm movement) and doesn’t chafe you.
By learning where to place body glide to prevent chafing, you can avoid a lot of headaches and neck aches (literally)!
#4 - I Saw the Sign
Swimming in a straight line is a piece of cake when swimming in a pool where you have a black line on the bottom to follow. However, take that little black line and lane lines out of the equation, and swimming in a straight line becomes way more difficult. That’s why it’s important to be comfortable sighting.
Most of the time you will be sighting orange, red, or yellow buoys. However, sometimes looking into the sun will make it difficult to spot these buoys, and you’ll have to rely on other signs or landmarks to keep you moving in the right direction. The key is to sight often – every 4-7 strokes, so you can quickly correct your swimming direction (if needed) and get back on track.
Sighting can be practiced both in a pool and in open water by lifting your head only as high as it needs to be to see where you’re going (think alligator eyes). The higher you lift your head, the more your hips will drop, increasing drag. Therefore, it’s important to practice sighting and breathing to the side in one fluid motion (stroke/alligator eyes/breathe to the side).
#5 - Follow, Follow, Follow
Once the traffic clears at the start, finding someone to draft off of who is swimming at a similar speed is to your benefit. Best of all, drafting during the swim portion of a triathlon is legal in any race! Most of our time spent swimming in a pool, we have our personal space, even in a lane with others.
As a result, adjusting to drafting can be a bit challenging at first. The key to drafting is to be comfortable swimming on top of another person’s feet (either right behind or barely touching) and following those feet in whatever direction they may move.
Another option for drafting is swimming in the wake of another swimmer by positioning yourself just off their shoulder. In either scenario, staying relaxed and following the bubbles is crucial.
Remember, though, that just because you are drafting off of someone, don’t automatically assume that they are going in the right direction. Make sure to sight for yourself to confirm that you’re not swimming off course!
#6 - Just Breathe Bilaterally
Due to the nature of the open water swim portion in a triathlon, chances are there are specific points (maybe the entire time) where you’ll be surrounded by people. That’s why you should get comfortable with bilateral breathing (breathing to both sides).
Bilateral breathing will ensure that even if you’re getting splashed in the face on one side or forced to sight on that side, you can take in a good breath to the other side. You can practice this technique in a pool by alternating breathing every 3-5-7 strokes per length to become more comfortable breathing to both sides.
After reading these tips and suggestions, I hope that I have helped ease some fear and that you feel confident and excited to take on the open water. I know there is a lot to remember when training and racing in open water so if you forget everything else, just remember to relax and just keep swimming. Good luck!