Tips to swimmers thinking of doing a triathlon:

banjobongo

Some personal tips for (good) swimmers thinking of doing a triathlon:

This is just my own personal opinion, I’m totally open to feedback, further suggestions, criticism etc! I’m a pretty good master’s swimmer, who started doing the odd triathlon a few years ago. Now I do 1 – 2 triathlons every year now. Any posts I’ve seen on boards.ie or on other websites that I have read seem to be more focused on athletes who are good runners and/or cyclists, but not at good swimmers....
I found doing my first triathlon one very hard, but stuck with it over the years and now find that I can complete a triathlon without almost killing myself! - and I thought I might pass on some tips to people like me, i.e. good swimmers, thinking of doing their first triathlon…its all fairly general/generic feedback, but you never know if it might help somebody!

1/don’t assume that because you are a good swimmer that you are fit enough to do a triathlon without training! - might sound blindingly obvious, but I did not do any training for my first triathlon at all! No matter what level of a swimmer you are, you will need to train on the other 2 disciplines, especially on the runnning.
2/Give yourself at least 4 mths to start training for your triathlon. Any less and you are going to find it very hard! Prepare a training programme if possible and STICK to it!
3/If possible, join a triathlon club!
4/In my own (admittedly limited experience) swimmers find the running let of hte triathlon the hardest part. If you are not a good runner, you should think about putting most of your training time per week into running training (you’re swimming is obviously going to be fine, and on the bike, your weight is supported by the bike)….but the run will be hard, so the more practise the better. Start off with a set distance e.g. a 4K run, and rather than trying to get your time down, try to increase the distance, gradually over a few weeks, at a steady pace, so you are never too out of breath/too uncomfortable.
If you find you need to stop for a break, then do so, but on the next run or the one after that again, push yourself to complete the run (weather 2K or 8K) without stopping or taking any breaks. NB - If you get into the habit of stopping for a break during your running training sessions, you will find it next to impossible not to continue this on the day of your first triathlon. You need to build the discipline of running at a steady pace for the entire run, on every run you do.
5/Practise doing a cycle (of at least 70% of the distance you will be doing on the day) and then going for a run straight afterwards. Its one thing doing a 10K run when you are fresh, another altogether after having done a swim and a cycle, so you need to understand and expect how your body feels when you start your run after getting off the bike! (ie wobbly, tired, weak) and you do NOT want to experience this for the first time on the big day!
6/On the day of the triathlon, keep the swim leg fairly easy. The swim is the least advantage for a weaker triathlete, in my opinion, so there is no point in racing in the pool/river/sea to shave off 60 secs, and then starting your cycle leg shattered.
7/You will find on the cycle that there will be a constant stream of cyclists overtaking you, be prepared for this, it’s only to be expected, and it’s not a big deal.
8/read the other threads on boards.ie for more general advice on preparing for and taking part in a triathlon…
9/most importantly, enjoy it!

Hope this of interest to some swimmers out there who are thinking of taking the plunge! and good luck!

racso1975

Some great points made there and especially the last one. Not many of us here will be representing ireland in the next olympics just enjoy it

gombeen99

I come from a running background & find the swimming by far the most taxing! I'm shattered after the swim, come in well down the pack, spend the first few mins on the bike recovering, then start to make up time and feel great to be overtaking weaker cyclists and runners the whole way to the finish (evil I know, sorry!). I only learnt to swim properly a few months ago and must admit that I am in total awe of top swimmers and how they manage to make swimming look so sleek & easy but yet fly along .

pjordan

Great points all - one other thing with regard to OW swims. It can get fairly hectic in the middle off a mass start with lots of kicking and churning and hands flailing. It does settle down after a short while as soon as everyone finds their own pace but personally I try to move to the edge of the field to avoid as much of it as possible, especially if it's one of your first open water swims or your swimming confidence is not top notch

911sc

Don't kick during the swim or kick very gently, to keep your left fresh for the cycle.
Start kicking only the last 100m or so, you'll feel less dizzy coming out of the water and will make T1 run to your bike easier. I am read this somewhere on this forum, and i am practicing this when i can..but can not state yet if it really works!.

gombeen99

911sc wrote: »

Don't kick during the swim or kick very gently, to keep your left fresh for the cycle.
Start kicking only the last 100m or so, you'll feel less dizzy coming out of the water and will make T1 run to your bike easier.

In relation to the not/less kicking comment, do triathletes use a different swim technique to swimmers,as in kicking less? The reason I ask is I'm always told as an improving swimmer to kick, using small but fast kicks- that this will keep my body more streamlined in the water (which I have definitely noticed)& make the swim much easier. Without consciously focusing on my kicking, I find that I drag through the water,go more slowly&my arms are ready to fall off by the end. Would any triathletes here have a view on this (kicking so you're more streamlined in water but possibly tiring your legs a bit more than if not kicking?)

tunney

911sc wrote: »

Don't kick during the swim or kick very gently, to keep your left fresh for the cycle.
Start kicking only the last 100m or so, you'll feel less dizzy coming out of the water and will make T1 run to your bike easier. I am read this somewhere on this forum, and i am practicing this when i can..but can not state yet if it really works!.

A fallacy from the Total Immersion swimming. Pretty much bull.

911sc

Indeed, i pick up this (easy on kicking)from reading Total Immersion, though i have not adopted this swimming technique. I decided to swim as i swim. And because i have never taken a swimming lesson, i listen/observe/read and try things out.
But i must say it makes some sense to minimise kicking IMO (i am not talking in the context of 100m, 200m,..). How long does it take somebody to swim 25m using legs only versus using arms only? So, in my novice opinion, i would concentrate/train with arm reach and pull rather than over kicking.
I don't think it is entirely bull for most of us, average swimmer.

tunney

911sc wrote: »

Indeed, i pick up this (easy on kicking)from reading Total Immersion, though i have not adopted this swimming technique. I decided to swim as i swim. And because i have never taken a swimming lesson, i listen/observe/read and try things out.
But i must say it makes some sense to minimise kicking IMO (i am not talking in the context of 100m, 200m,..). How long does it take somebody to swim 25m using legs only versus using arms only? So, in my novice opinion, i would concentrate/train with arm reach and pull rather than over kicking.
I don't think it is entirely bull for most of us, average swimmer.

Kicking is mainly for body position not propulsion.

911sc

Is it not why the swimming technique may differ depending if you swim with or without a wetsuit?

The buoyancy of a wetsuit corrects the body position.
In a swimming pool, my legs sink and drag behing me at an angle unless i kick. In the sea, my legs floats perfectly horizontaly with no kicking.
I would love to see video of myself swimming though. It may be different to what i think!

Izoard

The only training you need to do for a tri-swim...

http://www.youtube.com/watch?v=U_6tOzt-nfM

interested

Good idea as a thread to de-mystify the swim leg of a triathlon.

Tips might include:
1. Check your gear before raceday - condition of goggles straps, hat etc .. you really dont want to add to problems / anxiety on race morning.
2. at the start, if starting in the water, relax, keep your breathing normal if possible and get yourself into a bit of space pointing at clear water.
3. pushing, pulling, thumping people about you is imho not part of any sport - the first 10 metres of the swim people will make contact accidentally. Its not always intentional - dont stop, keep swimming and get over it if you if someone does make contact.
4. Maintain a steady kick that keeps you moving forward, allows you to catch and pull and maintain the stroke that you may / may not have practiced in the pool all winter. There's few distance swimmers - pool or otherwise - that will maintain a 6 beat kick for the duration of their swim but whatever suits.
5. As mentioned, tri's arent won in the water - the distances are too short to take serious time out of stronger cyclists and runners. No point in going into the red during the swim if you're out for a while on the bike and run afterwards.