Don’t Drown During Your First Triathlon: 10 Open Water Swimming Tips

I am a month out from the Blue Lake Sprint Triathlon I signed up for on my 40th birthday. My friends and family have dropped out like flies, but I am still persevering with my training. Even with 3 sprint triathlons under my belt, I was still dreading my least favorite part of the whole sprint triathlon training process – The open water swim. 

open-water-swimming-tips

Open Water Swim Tips for Triathletes

Swimming is by far my weakest event. I’m not going to lie. Swimming in open water makes me nervous every time. My usual goal for the triathlon is not to drown. I am not the type to throw on my wetsuit and cannonball into the water. It took a lot of encouragement from a good coach and a supportive triathlon training group to make it through my first few open water swims. Now I just need to will myself to get in the water at least twice a week until the triathlon so I can be as prepared as possible to perform to the best of my ability race day. I will also follow my own open water swimming tips for the beginning triathlete. Of course, I will still keep my main goal in focus and try not to drown. 

My Top 10 Tips to Conquer Triathlon Swimming in the Open Water

open-water-swim-tips

I would like to reiterate that I am not an open water swim expert. There are a ton of great websites on the internet offering real drills and techniques to enhance performance. I do think, however, I can offer some common sense tips and I can certainly commiserate with the beginning triathlete who is about to tackle the open water swim. In other words, I would like to review some of my mistakes.  

1. Train in Open Water

Though your retinas can occasionally be assaulted during Speedo Senior Hour, there is nothing particularly hazardous about the public pool. Training in open water before your race is essential before your actual race. Preferably, you should swim several times in the actual body of water your event will be taking place. Open water swimming is a whole different beast than training in pool. In the pool there are rules, order and a big black line on the bottom to guide you to the end where you can stop and rest if you like. In the open water, you have to contend with a buoy in the distance and dodging karate kicks to the face.
 
Sometimes water aerobics can get a little wild, but it doesn’t usually cause enough waves to prevent you from taking a breath. Unless they’re a particularly feisty group they don’t usually throw elbows if you move out of your lane. Trust me when I tell you to practice as often as possible in open water so you’re really comfortable before race day.

2. Positive Attitude

Those who are actually in my triathlon training group or have actually swam with me might laugh at this statement because I might be a little reluctant when it comes to jumping in the open water. Before getting in the water the first time this year I was really apprehensive and possibly negative. I may have posted this Facebook status prior to leaving my house:

 

open-water-swimming-tips
 
Swimming, to me, is not a natural activity so getting into the water is not an easy task. I do find it gets easier the more times I do it and if I show up thinking it won’t be so bad, it usually isn’t. So just like I tell my children, do as I say and not as I do.

3. Wear a Wetsuit

This is a no brainer for the beginning triathlete. The USAT, the ruling body of USA triathlons allow wetsuits when the water is below 78 degrees. Where I live the water never gets warmer than that so I will always wear a wetsuit. For beginners, it gives you extra buoyancy and reduces drag which can increase confidence in the water. For me, knowing that I can float on my back and not sink is particularly helpful in the mental battle I sometimes have in the deep water. A wetsuit gives me the added secuirty I need in the water to concentrate on my stroke. 

 4. Wear a Triathlon Wetsuit that Fits

I realize triathlons can be expensive since you have to equip yourself with gear for three sports. You still need to invest in the proper swim equipment. Borrowing your best friend’s boyfriend’s cousin’s wetsuit he uses for water skiing is not advised. Not only do you want to be fitted properly, you want to make sure you have practiced for the event in the equipment you will be using race day. Wetsuits made specifically for triathlons are going to be made of the material you need and give you proper range of motion for a successful swim on race day. There are many places available to rent wetsuits and you can even rent them online. I ended up buying mine because I wanted to practice in mine prior to race day. Since this will be my fourth race, it has proven to be the most economical route.

5. Pee Before You Put on Your Wetsuit

Maybe it’s my bladder after 3 kids or maybe it’s the water, but there is something about open water swimming that activates my “gotta go.” While I’m pretty sure there isn’t immediate danger from a penis fish entering my urethra through my wetsuit, peeing in a wetsuit isn’t something you want to try. I’ve heard.

6. Don’t Panic

It ain’t the public pool and your mind can start wandering. Keep calm and remind yourself that Friday the 13th is just a movie and Jason is not waiting to pull you under. I hope. Think about Mickey Mouse, Donald Duck, and puppies (living puppies). Seriously though, your mind can play tricks on you when you are far from shore.

Yes, there are fish in the water. Unless you live next to a nuclear reactor, you are way bigger and they won’t  likely bother you. Yes, there is likely debris and pollution in the water too, but that leads me to the next tip. 

7. Plug Your Orifices and Don’t Swallow

In other words, you need a decent pair of goggles and ear plugs. Do yourself a favor and invest in a good pair of goggles that don’t seep. Don’t swallow is my go-to advice for a lot of things. Take it or leave it.

8.  Safety First

Never practice open water swimming alone. You always want to go with at least one other person. I suggest wearing a bright swim cap so others from shore might spot you if you get into trouble out there. Remember you can always float on your back and rest. 

Also, if you are in a pond or lake that is heavily populated by fisherman, be courteous and watch out for their lines. It can be equally dangerous to piss off a fisherman. 

9. Practice Sighting

It’s great to be super focused during your race, but you do want to pop your head up out of the water every once in a while to look at the buoy your aiming toward. Unless you have a super straight stroke, it is really easy to go off course. Practicing sighting when you don’t have all the bodies in the water next to you is highly recommended. I pop my head out of the water every 10-12 strokes. I don’t want to swim any further than I have to.

10. Have Fun, You Are a Triathlete

Now that you have conquered the open water swim you are well on your way to becoming a triathlete. The relief I feel when I hit the beach after the swim is a bigger high than when I actually finish the race. When you climb out of the water and head to the transition area, celebrate your accomplishment and know I’m giving you a virtual ass slap to congratulate your job well done. I have faith YOU will not drown. 

Scarlet Fever is Contagious I Hear

Maren’s Pediatrician: It looks like a classic case of Scarlet Fever. Me: Blank Stare. Maren’s Pediatrician: A lot of people have that reaction. Me: Uh, maybe because it caused Mary Ingalls to go blind? And with that brief conversation and a rapid strep test to confirm the diagnosis, my planned Mother’s Day girls weekend was completely…

Why Motorcycles Suck for Date Nights

I admire couples who manage to have regularly scheduled date nights in spite of children, work schedules, and the business of life in general. I think it is great they nurture their relationships. I hear it’s important. I would probably make it more of a priority too if my husband and I didn’t have such…

2013 Mazda CX-9 Grand Touring AWD is a Fun Car to Drive

I am sorry your car is gone. That was a good one. No, that was a great one!  I guess Craig noticed me sulking around the house after my week long test drive of the Mazda CX-9 was over. I have liked most of the cars that I have had the opportunity to test drive…

Awesome Hummus Without Stinking Tahini

I love hummus so much I could marry it. It is my condiment of choice. I spread it on burgers, I double dip my veggies, I slather my wraps, and sometimes invite it in the bedroom for sexy time. Kidding. I was just seeing if you were paying attention. I’m not a total freak. I…

Related Posts Plugin for WordPress, Blogger...