Triathlon Swim
Here are some specific suggestions for swimming. You will find tips for new swimmers, suggestions on training gear and workouts as well as tips for your actual race.
Practice Distance: Most triathletes have the toughest time with swimming and they get in a bit over their head. Be sure you can swim at least 100 yards further than the distance of your race before you participate in your first triathlon. Group swimming is very different than lane swimming and open water has currents, waves and no lines on the ground to follow; so you end up swimming further than you think.- Stroke Efficiency: It is a proven fact that the swimmer with the lesser amount of arm strokes is more efficient, swims faster and has more left over energy for the rest of the triathlon. If you make a lot of splash and find yourself taking an extraordinary amount of strokes from one end of the pool to the other while practicing, consider working with a coach to learn techniques on elongating your stroke and making it more efficient. There is a fantastic book and video that can also help: Triathlon Swimming Made Easy: The Total Immersion Way for Anyone to Master Open-Water Swimming. It will be the best move you've ever made, and it will make the swim much more enjoyable!
- Safety: Never swim alone while training. It is dangerous and no one will be able to help you if you become disabled. If you are training in the ocean or lake, train with a buddy. If you are in a pool, be sure there is a lifeguard or buddy on the deck keeping an eye out for you. On the day of the race, if you are not confident in your swimming skills, ask the registration people for a "Novice Swim Cap". This swim cap is a different color than the rest and will distinguish you while you are swimming. Specifically, the lifeguards will keep a special eye on you. See Race Day for more info on this.
- Beginner Training: Pick 2-3 days per week that you plan on swimming and stick to them to see results. If you can't do that initially, start out doing a workout you can finish and add more and more to it each week. Do not start with a workout that is too hard or you will be disappointed at the end of every practice. Try to include kicking and pulling drills as well as sprints. See Training/Results for suggestions.
- Terrain: Plan on training in the body of water in which the the event is being held or you will have a big surprise on race day.
- Pool Etiquette: When entering a pool area, you should always watch the current swimmers before you decide which lane you want to practice in. Find a lane that has swimmers that swim your speed. Stand at the end of it while you put on your goggles and cap to allow the swimmers a chance to notice you. Climb in on the right side of the lane and begin swimming up the right side and down the left side (counter-clockwise). Read a more detailed article on "Pool Etiquette".
- Spotting: You will need to learn how to spot in order to swim on course. Spotting is a way of lifting your head to spot a buoy or landmark and aligning your body so that you reach it swimming in the straightest line. To do this properly, you need to keep your body alignment as is and slightly turn your head forward so that your eyes are just over the water line. You spot your landmark or buoy, put your head back down and continue swimming. Try spotting every 6 strokes and then move to 10 strokes when you feel confident. It takes some practice, but it is the most efficient way. Read a fantastic article on Spotting.
- Drafting: It is proven that you can cover a greater distance with less effort by drafting off of another swimmer. Drafting is when there is a swimmer directly in front of you or ahead of you slightly to the left or right. You get as close as you can get to them. They swim hard, breaking the way, while you swim easily in their wake. If you draft correctly, you will have a extra energy to use on the bike or run.
- Bricks: Be sure to do "brick" training. Brick training is when you do a swim workout and bike workout in the same day -- one after another OR another combination of two workouts. You should start doing these at least 3 months before your race. Do 1-2 per week.
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Get Slippery: Body Glide Skin Lubricantis a slippery substances that will help your wetsuit slide on easily. It also protects you from chaffing and heals any previous friction issues. This may be a bit more advanced, but it is an option to consider. A cheapo version used by many is "Pam" cooking spray. It keeps things lube and is in your cupboard.
- Avoid Bad Shoulder Habits: Be sure that your body is aligned properly. More and more swimmers are finding that the repetitive motion of digging into the water is pulling their shoulders forward, creating a concave chest. The muscles in their backs elongate and the muscles attaching from the arm to the front of their shoulders are getting pinched, causing tremendous pain. If you can develop good habits and posture while swimming, you will be able to avoid this very common injury.
- Stretching and Cramps: Be sure that you stretch out before and after each workout to avoid muscle pain. Cramps normally come from dehydration. Water, water, water!! If you continue to get cramps, be sure to take extra time stretching, not only that particular muscle, but also the ones around it. Loose, warm muscles respond much better to exercise than those that have been sitting stiffly behind a computer all day.
- Protect your Skin: Sunscreen
is a must! Put this on before the swim to avoid wasting time during the race. This one won't make your face break out either!
- H2O: Be sure to rehydrate when you have finished swimming. Water is a great source as well as the power drinks sold at your local markets. The replenishing of carbs and electrolytes are the main advantages that power drinks have over water. TriathaNewbie recommends the Mountain Blast flavored Powerade for taste, quality and availability.
- Learn more: Race Day Checklist; Race Day
What can massage therapy do for the average TriathaNewbie?
We spoke with a local massage therapist to find out the technical reason why massage therapy is so helpful to triathletes. She told us that when you work out, you create micro-tears in our muscle that break down the muscles, makes them stiff and hurt. That's why you hobble around after big workouts or after competing in triathlons. When you get a massage, the therapist skillfully works the painful areas which stimulates blood flow into the the muscles. This allows the blood to heal the muscle so it can rebuild and become stronger. It also lets the muscle relax, which is what makes you feel like a million bucks when you walk out of the office.
What to Wear During your Triathlon Swim
Wet Suits and Swim Suits: There are triathlon swim suits and triathlon wet suits you can buy. TYR, Speedo and Hind are the top name brands, but you should choose something that is comfortable, fits well and is within your price range. Remember, you get what you pay for, though!
When you race, you should wear a somewhat tight swim suit or wet suit to avoid dragging too much water with you. Be sure it doesn't impair the movement of your limbs or cut off the circulation to any of your limbs.
When choosing a triathlon wet suit, you should consider the temperature of the water you will be swimming in. This will help you determine whether you should buy a full length wet suit, a short wet suit or something in between. There are so many different types to choose from, but trying them on and making sure that you buy one that fits snug, but is not constricting, will be your best bet! Check these out this unisex triathlon wetsuit .
Our pool swimmers say that any ocean swim requires a wet suit, but in fact, that's not so. You have to check with the rules for the event. Some allow wet suits and others don't. Our suggestion is to bring it with the intention of wearing it and then ditch it before the race if the event is a "no wet suit" event.
For Women: Women can choose from many styles when it comes to swim suits. There are a variety of one-piece swim suits
For Men: Men have options now too! Back in the day, men had two choices: A Speedo (small swim suit that left little to the imagination) and big loose heavy trunks
At last, top brand makers like TYR, Speedo and Hind have a line of men's swim suits
Sunscreen: Sunscreen
Goggles: Woman and men should wear both swim caps
Good Tip: Never use new equipment in a race. Always try new equipment out during training sessions before using in a race. Old swim suits: This is an old swimmer's trick that's kind to your wallet and your workout. Use old stretched out, holey suits for practice. Put them on in layers, pray that the holes don't match up and you have a practice swim suit/drag suit. A drag suit is something that creates more resistance in the water by catching water in the holes and slowing you down. When you swim in your race, you wear a tight-fitting race suit and you will feel lighter and will go faster in the water!
Swim Caps: Swim caps come in several different materials. There are Latex, Fabric and Silicone caps on the market. The most commonly used cap is made of latex because of its effectiveness and its low cost. Latex Allergy Sufferers should go with the Silicone swim caps. Fabric Lycra Swim Caps are the most comfortable BUT they allow water to accumulate within them and will slow you down a bit. For open water practices, you should wear the brightest most obnoxious colored swim cap to differentiate yourself from the water and avoid collisions of any type.
Learn More: Swim Transition (T1)
Because this book is written from a runner's point of view, runners may feel more at home reading this book and making the transition into marathon-equivalent triathloning. A marathon-equivalent triathlon is roughly a 1-1.5 mile swim, 20-25 mile bike and 6-10 mile run. It lists a training program that puts the emphasis on the amount of time rather than the distance of a workout. This is great for all of you who don't like to count miles, and there are workout schedules for you to follow. It also explains nutrition and how to establish an important aerobic base before your training begins. Because this book explains very little and also feels that the swimming part of the triathlon is the least important, you may want to use a second resource for swim training purposes.
