Thinking of Triathlon – Open Water Swimming Beginner’s Guide
Analyzing the components of open water swimming will reveal whether the fear is genuine or just a figment of the imagination.
It is completely reasonable to have a sense of unease or apprehension when it comes to swimming in a natural body of water. There may be a layer of unease for aspiring triathletes to confront when plunging into a body of water like a lake, ocean, or river. It could very well be outside their area of familiarity.
This fear is widespread; potentially due to the dark waters, low visibility, aquatic life, the anxiety of sinking, not being knowledgeable on the topic, the seemingly endless pool of water, and the chilly temperature. However, remember you are not the only one with this fear. Anxiety is perfectly normal and you can overcome it!
If you talk to other triathletes, a lot of them generally feel that the swimming leg is the portion of the race that gives them the most worry, even for people who already have good swimming ability. In many cases, competitors find that this is the most enjoyable section of the competition.
Taking mental control
By preparing in advance and comprehending your apprehensions, you can manage and eventually conquer any preliminary nerves. Eventually, you will be able to feel calm and be sure of yourself when going in the water. Don’t be discouraged if it takes a few attempts to achieve the desired result, with enough repetition, you will settle into the right routine.
Let’s explore some of the elements associated with open-water swimming and analyze them. We can then reduce any anxieties or unanticipated circumstances that may occur.
From the pool to the open water
Open water swimming requires different skills than pool swimming, though there are elements you can use from the pool to help establish self-assurance when swimming outdoors.
- Pool swimming is very controlled. The water is clear, and you’re never far from the side, a lane rope or the bottom if you get tired or in trouble
- Outside everything seems out of your control. This is mostly a mental battle that you can overcome with a bit of preparation
We all began as people who couldn’t swim, but with education and experience, we improve, similar to moving from the pool to swimming in the open ocean.
Transfer the mental toughness that you have when in the pool to the open water if you feel certain of yourself. You advanced from being a student, likely with the aid of an educator or instructor. Try the same for open-water swimming.
Discover some swimming mentors in your area, a triathlon society, an outdoor swimming association, or spots with swimming exercises. They will have guidance and support available should they require it.
Find an open-water swimming club and a coach
It is not a good idea to plunge directly into a lake or river without some form of direction. We strongly advise that, in addition to adhering to our open water swimming starter guide, you should invest in some instructional lessons which will greatly improve your expertise and increase your assurance.
Take it as a reminder that you likely possess the skills to be a proficient swimmer. Feel relaxed and get accustomed to the fresh atmosphere.
Getting help in the initial swimming sessions would be really beneficial and much safer than trying to do it alone. It is possible that you will get together with other novices and your mutual beginnings will likely give you additional assurance. Providing assistance here will be a major contributor to gaining mental control.
Consider your equipment
The kind of activity you are carrying out will decide what equipment is necessary. Having the appropriate equipment will also be beneficial for conquering fear when in the water. Planning will bring things under control. The link to our cold water swimming gear can be found here.
Pure Tri
A large selection of wetsuits of different levels of proficiency and various prices may be acquired from several companies.
If you pick out a triathlon-specific wetsuit and it fits you well, it should work just fine because triathlon goods are highly sophisticated. These days, you can get a budget-friendly suit that has great tech features and is adjustable in critical areas to get going.
As you look into the different swimming suits, you will observe that they have been thoughtfully engineered to provide increased mobility and buoyancy.
Thinner sheets of neoprene make it possible for a larger scope of motion at the shoulder. Neoprene of a higher density will provide greater buoyancy, allowing you to maintain a better swimming posture, with your body above the water’s surface.
If you don’t swim very well, investigate finding a suit that provides more buoyancy.
SwimRun
You can make do with an adjusted triathlon wetsuit, but obtaining one specifically made for the increasingly popular sport will give you the best possible experience. A more practical choice for running and swimming would be garments with shorter legs and arm lengths, a front zipper and pockets.
Open Water Swim
You could opt to wear a suit with brightly coloured section armour so that boaters can spot you easily, or clothes that will keep you warm in colder weather.
There will be less demand for a lot of versatile body armour since with triathlon you won’t be in such a rush to quickly transition between events.
For open-water swimming, it is unlikely that you will have ever worn a wetsuit in a pool; therefore, the first time you will put it on is in the ocean. Time to get wet.
Getting in the water
The wetsuit should fit snugly and could seem to constrict your breath a bit while on dry land. However, as soon as you go into the water, this feeling should lessen. It will not affect your swim!
It can be a bit of a surprise when you first enter the water. You may find the temperature more frigid than expected, thus, be ready. Take care, and get in slowly at first.
Have a look before you jump in for two reasons; you may not be aware of the depth of the water and taking the plunge could be hazardous. Second, putting oneself in a sudden position of having to endure cold water can lead to shocks and heart problems, so it is important to do so gradually.
The construction of your wetsuit is meant to create a space for a small amount of water to enter. This will heat up quickly and give off an extra layer of protection.
Shortness of breathing
Once you’re submerged in the water and reach chest level, you may experience a sensation of tightness in your breathing and difficulty in inhaling.
This may be intimidating, but it is understandable and will dissipate after your thought process stabilizes. Control your breathing and do not panic. You may experience a feeling of being buoyant and your arms may feel weightless. This is the wetsuit trying to float!
Wet your face and slowly get used to the temperature of the water before submerging your face in it. Don’t fret if droplets trickle down the nape of your neck. It’s fantastic! It will heat up swiftly and offer a layer of insulation.
Practice in shallower water
A major plus of wearing a wetsuit is that it gives you extra buoyancy. If you have been doing laps in the pool wearing your normal swim attire, you will be astonished by how distinct it feels. Now is a good time to try floating.
Start by getting comfortable in the shallower water, which will help reduce your fears. Your buoyancy will remain the same regardless of whether you are in shallow or deep water. That wetsuit can serve as a helpful aid for newbies since it provides buoyancy.
The positioning of more buoyant neoprene panels will enable you to stay afloat and improve your swim posture. If you cease swimming, the buoyancy of the garment will make it possible for you to stay afloat.
Lying on your back will provide you with a chance to regain your breath and organize your ideas. Rely on the outfit and it won’t be something to be concerned about.
Start slow and shallow, and gain confidence. Staying close to the shoreline when swimming can give you the confidence to progress slowly and without the worry of the depths overtaking you.
Build your endurance
Simonelli advises swimmers to be capable of swimming multiple lengths of a pool without stopping before attempting an open-water workout.
Swimming long distances in the sea can be a much more difficult experience than in a swimming pool because of the changing environmental conditions, making it take longer for each mile attained.
Increasing your endurance in the pool will eliminate tiredness from being an issue when you anticipate a 30-minute open-water swim turning out to be a 55-minute struggle with the waves.
If your swim practice is making you excessively fatigued, try a technique referred to by Simonelli as “resting in motion”, which involves swimming at the same speed but with weaker strokes. This will give you a chance to pause and catch your breath while still making progress, an essential technique when exploring uncharted territory.
Perfect alternate breathing
Many swimmers normally favour a particular direction when taking breaths, but when swimming in open water, relying too heavily on only one side for breathing can cause problems.
Wind, waves, swell, and current fluctuation can make it hard to breathe, potentially dangerous, and, in some instances, completely out of the question if you only breathe from one side. Simonelli, the founder and director of the Open Water Swim Academy in San Diego, cautions against dependence on a routine like the one used during pool swimming.
Discovering how to inhale effortlessly on both sides and retaining your breath for multiple strokes can diminish frenzy in the situation that you need to overlook a breath or get a face loaded up with water.
Construct proficiency with this technique by running laps while varying your respiration rate: take three inhalations on your right side, then five on the left, then eight on the right, and eventually end with four on the left, as an example. Take a deep breath before each stroke and remain motionless for a few strokes afterwards.
Swimming in open water can be difficult to manoeuvre through since there is no wall or underwater surface to use for assistance when turning or starting up again after a pause. Evans suggests that you try doing a set in the pool without support, practising your turning by stopping short of the wall and rotating at the flags.
Ditch your goggles
The clarity of the water in open bodies of water is typically not as clear as you would find in a swimming pool. Sometimes, visibility is limited only to a few inches, making a particular sensory experience.
Dave Scott, a six-time Ironman World Champion and triathlon coach based in Boulder, Colorado, recommends lifting your goggles onto your head and swimming with your eyes closed to replicate these conditions.
Swim for six to ten strokes, then pause and float in the middle of the lane. Once you’re there, put your goggles back on and swim for another six to ten strokes. Go on in this same way for multiple distances, varying the pace of your strokes and the way you breathe.
The aim is to demonstrate to yourself that you can still progress, even when visibility is restricted or absent, without compromising correct technique and correct breathing.
Vary your stroke
Varying conditions call for varying stroke styles.
In turbulent water, short, light strokes are more beneficial than long, deep pulls; this way you can keep closer to the surface and evade being shifted by the currents, according to Simonelli. Under calmer circumstances, or if the swell is pushing you forward, longer, deeper pulls can be more efficient.
In the pool, try this drill by doing a set of long, deep arm pulls and then following it up with some short and shallow pulls.
Mixing up your stroke can be beneficial in relieving the strain that can be created from a continuous open swim, especially on the shoulders, believes Simonelli.
Practice sighting
There are no warning flags along the shore of the ocean and no lane dividers in lakes. You need to hone your skill of spotting landmarks while you are swimming to make sure you are going the correct way in the water.
Try honing your skills in the pool while getting your bearings with bigger items such as a tree or a construction close by, then work your way up to more intricate objects like a cone or a pair of sandals, Scott suggests. Simonelli suggests trying two or three spotting strokes in succession before going back to regular swimming.
Learn how to relax
The heat levels of open water can vary substantially according to the season, where it is, and how large the body of water is, reaching upwards of 90 degrees Fahrenheit, or down to the freezing point.
Water in the range of seventy to eighty degrees is simple to accommodate oneself to, yet lower temperatures, such as in the Pacific Ocean or a selection of the Great Lakes, can be startling, both mentally and physically.
When most people take a dip in cold water, they tend to experience muscle tension, as well as dynamic and shallow breathing, according to Scott.
Using a wetsuit will bring down the body’s response to cold water, but it won’t get rid of it completely. Simonelli suggests that managing an anxiety-inducing scenario in a game begins and concludes with controlling one’s breathing.
Prepare your body for the sudden cold by taking cold showers or baths, and breathing steadily as you do to help yourself become comfortable with the temperature.
Though one won’t get the exact same feel as doing an open-water swim, Simonelli makes the suggestion of standing or sitting in icy water before doing a swim. This could help ease a person’s body into the water and make the first moments of being in a large body of water less challenging.
